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Writer's pictureDarek Kowal

How To Avoid The ‘I’m Always So Tired’ Feeling

Updated: Oct 5



‘I want to workout … but I’m always so tired’.


Is this you? It’s okay to admit if it is. Being an adult takes a lot of energy. You have to balance work, family, friends, food, bills, appointments, stress, anxiety, and much more just to get to relax on the couch for an hour or two at the end of each day before passing out, waking up, and starting it all over.


How in the world are you expected to also have energy to exercise?!


As someone who routinely wakes up at 4am for morning clients and somehow finds a way to maintain the same energy at 8pm for evening clients, I know how important it is to have a little reserve left in the tank.


With that in mind, here are a handful of tips to increase energy throughout the day and avoid that ‘I’m always so tired’ feeling that keeps you out of the gym.




EXERCISE IN THE EARLY MORNING


Hear me out. I know that the idea of waking up even earlier than usual seems counter productive to being well rested and having MORE energy, but it’s true.


Exercise releases endorphins and improves your overall mood. It also helps naturally increase energy and gets you into the routine of moving your body. If you live a sedentary lifestyle that includes sitting at a desk for most of the day, getting up and moving in the morning can be a gigantic boost to your energy and quality of life.


Exercising early also allows you to create a new routine that starts every day (or every day you exercise) with an accomplishment. Finishing a workout gives you a sense of accomplishment that can improve your mood and help energize you to keep going throughout the day.


It may be difficult to begin, but exercising early in the morning is a great way to increase energy.



DRINK MORE WATER


Want to hear a crazy statistic? Approximately 75% of adults are chronically dehydrated. SEVENTY FIVE PERCENT!!!!


Dehydration can lead to head aches, dry skin, muscle cramps, and of course … FATIGUE!


According to The U.S. National Academies of Sciences, Engineering, and Medicine men should drink 15.5 cups of water per day while women should have 11.5 cups. I know it sounds like a lot but think of it in terms of water bottles.


The average water bottle can hold roughly 20 ounces of water. If you only finish one bottle per day, increase that to two. From there, increase to three and so on until you are in the five to six range every day.


Once your body is adequately hydrated, you’ll notice improved performance and increased energy!



AVOID ENERGY DRINKS


On the subject of hydration, let’s talk about caffeine. I am a lover of all things coffee. I have several cups a day and nothing makes me happier in the morning (4am usually) than the smell of a fresh pot.


But, what’s the difference between coffee and energy drinks? Coffee is a natural stimulant. Water is of course the best source for hydration but adding a cup of coffee can benefit your physical and cognitive performance.


Energy drinks, on the other hand, have been linked to anxiety, depression, insomnia, rapid heart rate, tooth decay, and even seizures.


We’re currently in the era of energy drinks and pre-workout powders turning gym goers into walking zombies seconds a way from a crash. In my always humble opinion, energy drinks are best avoided, while water and the occasional cup of coffee are embraced.



STAND UP FROM YOUR DESK


If a body in motion stays in motion, then a body at rest will stay at rest. Work is a part of life and most professionals will find themselves anchored to a desk at their 9-5.


However, it’s important that you find a few seconds or maybe even a full minute every hour to move and stretch your body.


Reaching for the sky, rotating your lumbar spine, getting the knees up are all great ways to shake out the cobwebs and get the blood flowing again.


Remember, you can’t do your job if you’re not healthy enough for function. Try to take a little time every hour to stand up and move your body and it might just be the boost of energy you need to power through a shift.



AVOID SCREENS BEFORE BED


A good night’s sleep is a great way to waking up and feeling refreshed in the morning, but a late night can spell disaster to tomorrow’s plans.


In order to fall asleep quickly and get the rest I need, I avoid my phone and laptop for the last thirty minutes before I go to bed. It gives my eyes and my brain a break from the glow of screens, and signals to my body that it’s time to wind down.


It’s 2024 and we are all glued to our phones. However, try putting down the devices and the reward may just be a great night of sleep and more energy tomorrow.


For more fitness tips/nutrition advice, Book A Free Consultation Today!



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