One thing I consistently hear from clients is they feel tired all the time. For some it’s waking up feeling groggy and taking a few hours (and a few coffees) before they reach full speed, for others it’s hitting the wall at 3pm and struggling all the way home from there. And some people spend all day feeling like they’re pushing the proverbial up-hill with a stick. And whilst there are many reasons why you might be feeling flat, drained and unmotivated – here are a few basic tips you can incorporate into your daily routine to put some bounce back in your step.
#1 Eat a Power Breakfast
Instead of heavy grains, bread or pastries, or the typical high-GI cereals that are so popular – opt for a protein and fat-rich option instead for more sustained energy. And for a quick, convenient week-day option you can’t beat a morning smoothie; it’s an ideal breakfast because it’s a breeze to prepare, easily digested and can be packed with healthy fats, protein, vitamins, minerals and phytonutrients! Whey protein is my preferred protein source, and coconut oil is a great source of healthy fats. The potential for flavour and nutrient combinations are endless but if you feel a bit stuck – click here for some recipe inspiration.
#2 Drink Water
Feeling tired is often an early sign of dehydration; we’re similar to a car battery in that when we start to dry out, energy production falters. So think twice before you reach for a coffee or energy drink and try a tall glass of water instead. Have a bottle filled with H20 with you at all times (on your desk or in your bag) to hydrate throughout the day and take small sips frequently throughout the day. This hydrates much better than gulping down a glass every hour or so, and will avoid the need to constantly go to the bathroom. Please don’t wait until you feel thirsty to drink water – once this happens you are already quite dehydrated! And if you find water boring and unappealing – try adding chopped fruit or mint leaves for an interesting twist, and you could even squeeze in some fresh lemon juice to support your digestive system (which will in turn support your energy levels!)
#3 Get More Green in Your Life
Eat (or drink!) your greens. Dark leafy greens are some of the most energising foods you can have as they’re packed full of vitamins, minerals and antioxidants. During summer they’re a great base for salads, and in winter they’re delicious steamed or sautéed. But for even quicker absorption, and to get the benefits of a variety of nutrients, try a green smoothie that contains options such as kale, spinach, romaine, silver beet and celery (plus some lemon or ginger for flavour and even more zing!). Ideally you would aim for 2-3 servings of dark green leafy vegetables a day. Try it for a week and see how you feel?
#4 Get Musically Motivated
Turn up the music!! Sound is one of the most under-utilised ways to alter your mood and music therapy has been used for centuries as a way to restore energy, improve mood, and even help the body heal more naturally. This is because our brain’s pleasure centres are activated when we hear music. Putting on an upbeat song you love can bring your energy levels up really quickly. And if you can stop and have a little boogie, even better!
#5 Support Your Adrenals
Firstly, try and avoid flogging your adrenals with caffeine. Ensuring you get plenty of rest and sleep will also help reduce overactivity. Having said that, we all experience periods of stress where we won’t get enough sleep and do drink too much coffee. That’s where adaptogens come in. They’re are a unique group of herbs that enhance our ability to cope with anxiety and fatigue. They enhance mental and physical stamina and literally help you ‘adapt’ to what is going on. You could start with a herbal tea or, if life is proving to be a challenge, take a therapeutic supplement – I swear by this one.
#6 Chill Out
Relax and recharge. Although it initially sounds counterintuitive because meditation and yoga are typically used to feel more relaxed, it’s surprisingly also a method that can increase energy too! Restorative yoga, in which poses are supported are great in the evening after a big day. As you don’t have to exert any energy with this type of yoga it is particularly healing, calming and energising. 10-15 minutes in either B.K.S Iyengar’s Reclining Belt Pose or Legs Up The Wall is a wonderful way to wind down, and prepare for bed. Even simply sitting or lying still with your eyes closed and concentrating on your breath for 5-10 minutes will bring your stress levels down. For a a step-by-step for these poses plus other energising yoga moves click here.
#7 Take A Multivitamin
Everyday, without fail, I take a multivitamin with my breakfast. This is because we cannot release energy from the food we eat without B vitamins. Insufficient B vitamins means we will struggle to get energy from our food.
You can read all about why I think a multivitamin is so important in my e-book: ‘5 Reasons I Take A Multivitamin and Why I Recommend You Do Too!’.
You can download it for just $1 here: