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5 Ways To Increase Energy

‘I want to exercise but after a long day of work I just don’t have the energy’ - Everyone Ever.

I get it. We only have so much energy per day and not everyone can be a morning person that hits the gym at 5am.

A long day at the office or just the mental fatigue after working at home can be a great excuse not to fit a workout into your schedule and, when that becomes a pattern, a person’s quality of life can quickly deteriorate.

With that in mind, let’s look at 5 ways we can naturally increase our energy and avoid the dreaded midday crash that can keep you from reaching your fitness goals.


You had me at hello … But seriously. Water is the greatest natural performance enhancer you can put in your body.  Drinking a minimum of 60 oz of water a day has been shown to increase mental alertness, avoid muscle cramps, and increase/improve performance during workouts. Fuel your body (and your muscles) with water and avoid the fatigue that comes from dehydration.


Wait. What?? I love sleep! Don’t get between me and my sleep! The goal here is to increase the quality of your sleep so you can wake up feeling refreshed and ready to tackle the day.

Try avoiding a midday nap so, by the end of the day, you are ready to fall asleep quickly. Monitor how much sleep you get per night and see how your body feels. This will help you find the sweet spot that you need to wake up feeling refreshed instead of lethargic. Remember, you cannot lose weight or build muscle without sleep, so finding the correct amount you need per night is key to being energized throughout the day.


No problem, right?! This is easier said than done, but stress can wreak havoc on your body and drain you of energy before you even leave your bed. Your mental health is every bit as important as your physical health, and finding ways to lower stress can be a key factoring in boosting energy and improving quality of life. In my experience, breathing exercises, meditation, yoga, and just having someone to talk to are excellent stress relievers. It’s always a good idea to seek a licensed professional if you feel you’re overwhelmed with stress and need someone with whom to share your feelings.


It really is true. You are what you eat. And if you eat big meals with heavy carbs, you’ll likely feel lethargic and low energy. However, a diet of lean proteins, fibrous carbs (vegetables), whole grains, and healthy fats can increase your energy and help you avoid the midday crash that comes with overeating heavy meals.


Is this the chicken or the egg one? How can I exercise if I have low energy? Well, we have to try. A body at rest will stay at rest, but a body in motion will stay in motion. Exercise can raise your dopamine levels and improve your mood while also burning calories so, by the time your head hits the pillow, you quickly fall asleep and wake up refreshed. This can create a feedback loop of better sleep, more energy, more consistent exercise, improved quality of life, and so on. It only takes one day of exercise to start creating a habit.

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