Increase Your Energy in One Week!

Increase Your Energy in One Week!

When I first started my health and fitness journey, it was mostly because I wanted to just have more energy in my day. I was constantly fatigued and drained hardly being able to make it through my day without a nap or some caffeinated drink. 

I was feeling the full effects of that 2 'o clock feeling. 

I knew there had to be reasons as to why I was constantly drained, but I hardly knew the first thing about how to change it. I was stuck in it and honestly felt like I was in a brain fog too most of the time. 

I would drink caffeine to only crash later on in the day. Then having to only drink more caffeine again! 

About 80% of the people that I talk to also struggles with this and are always asking me what they can do to help have more energy on a more regular basis. So I am going to share what I have done and what helps me to have more energy. 


Increase your energy in just one week 

The reason why you don't have the energy that you want to right now

Your habits. Plain and simple. 

I talk a little bit about your habits in my post about Why Your Diet Fails and Habits Succeed, but I really wanted to focus on the energy aspect here. 

The way that you fuel and treat your body is going to have the most effect on why you don't have energy today. 

If you fuel your body with the correct nutrients, you will not only feel better, but you will have more energy too!


What are some ways that you can increase your energy today

1. Get More Sleep 

If you are not getting enough sleep, you will start to feel fatigued and lethargic. It has been proven time and time again that you are not your best and can't perform to the best of your abilities when you are already tired to begin with. 

6-8 hours of sleep are crucial in recharging and letting your body recover. 


2. Stay Hydrated

You've heard it probably hundreds of times by now, but there is a reason for that. 

Most are dehydrated on a regular basis, which can make you feel hungry when you aren't, you will have poor digestion, and are more tired. 

When you are properly hydrated, you feel and look better, along with more energy because you aren't drinking all of those caffeinated drinks. 

The goal is to aim for at least half of your body weight in ounces of water per day. 

Example: 150 pound person divided by 2 = 75 ounces of water


3. Move More 

Getting more exercise has 100's of benefits, with one of them being more energy. 

When you exercise, your are getting the blood flowing and heart pumping which helps to wake up your body. 

If you are not currently exercising, start with 1-3 times a week going for a walk and exercising for up to 30 minutes to get your heart rate up an body moving. 

 If you don't like where you are, move.

4. Eat More Whole Foods

When you put good in, you will get good out. 

When you eat foods that are processed (meaning from a box, can, etc.), your body has a harder time digesting them. They are usually filled with sugars, sodium, chemically made ingredients and more that your body was not meant to have in the first place or in excess. 

If you fuel your body with foods that are fresh, your body will be able to digest them better and able to process and use the nutrients in them that your body craves and needs. 

A good rule of thumb is to stick to the foods on the outer perimeter of the store and avoid going down the aisles as much. 


5. Take your vitamins

Sometimes you can't get everything from the foods that you are eating. Vitamins help you to supplement what you might be lacking from your nutrition. 

Of course always consult your doctor to see what you need on a daily basis, but a good daily multivitamin can help giving you an array of daily vitamins without spending a ton of money. 

Many multivitamins have your different B vitamins that are great for energy. 


6. Take time to unplug

In our society today, there is hardly a time where people are unplugged and not attached to social media. 

It is important to take time away from all of the social platforms and take some time to care for yourself. 

When you do a little self-care and self-reflection, you are developing and working on the right mindset that till allow you to make better choices for your health and goals in the long term. 

You will feel more relaxed and at ease. 


7. When all else fails, see your doctor

If you are noticing that nothing seems to be helping and you have been doing what you need to have more energy - then it is always a good idea to consult your doctor. 

There are times when people are struggling to have more energy on a daily basis because of underlying causes that you didn't even know you had before. 

Thyroids, chronic fatigue and more. See your doctor when you need any peace of mind or to see what the underlying issue might be. 


Ways to increase your energy


It's going to take time and commitment.

You will notice that you will have slightly more energy than you did before, but you won't be running a marathon by tomorrow. 

It takes time to build up more energy as your body has been so used to the old ways and habits you have had. Each week you will notice a slight increase in your energy though when you follow these.  


With this being said you need someone to help keep you accountable in this process

Top Knot Strong provides personalized plans for all of the clients we work with to better help them in reaching their goals. 

After all, what works for one person may not work for the next.

Schedule a free 15 minute consultation today to chat. 

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