Here are 13 Tips to Get you Moving Again!

 

 

1. To get your first energy boost of the day: Eat a
little something

Studies show that people who eat breakfast will have more
energy and stay in a better mood throughout the day than those of you who skip
breakfast.

 

Aim for a mix of high quality carbohydrates, lean protein
and some healthy fats eg:  porridge/oatmeal
with a serving of almonds, an egg white omelet with a slice of avocado and a
side of fruit such as banana or berries.

 

2. To have enough zing to get yourself out the door: Fake
it

Time to slap on a smile. If you fake energy you will actually
start to feel it.

The face you show to the world sends a message to your brain,
simply putting on a smile will release endorphins and boosts serotonin levels

 

3. To turn your emotions into energy: Spin your situation

If a few hours at work has depleted your good mood, you
start to feel tired.  Being in a bad mood
can sap your energy because it keeps your mind busy.  Substitute your thoughts with what you have
in your life as opposed to what you are missing.

What are you grateful for every day?

 

4. To find the energy to conquer your to-do list: Change
up your daily routine

If your day to day routine is boring, time to make
changes.  When you change things your
brain’s chemical, dopamine, is released, which prepares the body for action.

 

Your brain is very powerful and is constantly trying to
predict the way the world works so when you encounter something that’s novel,
it sees an opportunity to learn something new,” he explains. Even small
changes – like taking an alternate route to work or making that morning jog an
afternoon swim — can make a difference.

 

5. To stay energized during a very long meeting: Sip
something cold

Anything over ice is an instant pick-me-up, but staying
hydrated can also help prevent brain drain.

 

Water is an ideal drink, but for an extra boost, try an iced
tea. The combo of caffeine and the amino acid theanine stimulates alpha brain
waves that are associated with an alert state of mind.

 

6. To keep going on very little sleep: Get small caffeine
hits

Instead of downing one giant to-go cup of coffee, drink 4
to 6 ounces (the amount in a small cup or half a mug) every few hours.

Studies suggest that low doses of caffeine throughout the
day are more effective than the traditional cup first thing in the
morning.  Researchers found that shift
workers, medical residents, truck drivers, and others who work odd hours not
only got a better boost from caffeine when they drank it in small portions, but
they also performed better on cognitive tests.

 

 

 

 

7. To find the energy to deal with conflict: Stop fibbing
to others

Making up stories — even the tiniest white lies — takes
more energy than simply telling it like it is.

When you withhold things or aren’t forthcoming, you’re
constantly thinking about what you’re saying and how you’re saying it in order
to avoid blowing your cover. Of course, you don’t want to unload in a harsh way
in the name of honesty. Try wrapping the truth in something positive. Instead
of telling a co-worker her ideas are lousy, say something like, “You have
lots of great suggestions, but I’m not sure this one works.”

 

8. To retain your energy when you’re upset: Breathe!

It’s normal to get worked up when something rotten
happens. But staying worked up is just a waste of energy, and breathing can
help you take it down a notch, thus conserving your energy.

 

Here’s a tip:  Place
the tip of your tongue against the ridge behind your upper teeth and exhale
completely through your mouth so that you make a whoosh sound. Then close your
mouth and inhale deeply through your nose for a count of 4, hold your breath
for 7 counts, then exhale through your mouth for a count of 8; repeat three
more times.

 

Breathing like this — as opposed to taking shallow
breaths, which we tend to do when stressed — forces more oxygen into your
cells, slows your heart rate, lowers blood pressure, and improves circulation,
ultimately resulting in an energy boost. The trick is to let the belly expand
with each inhale.

 

9. To find the juice to de-clutter your surroundings:
Picture a tidy space

Clutter is a great big drag on your energy — and not
just because of all the stuff taking up space.

 

Try mind-mapping to get motivated: Clip pictures from
magazines and write down snippets or words that describe your goal — I want an
organized living room so I can invite my girlfriends over.”  Then post them on the fridge, the bathroom
mirror, or on your computer desktop as a reminder of where you’re headed.

 

10. To get revved to exercise: Create a killer playlist

If it’s time for a real workout, but you’re dragging, pop
in those ear buds. Your favorite tunes are more than just a distraction from
all the huffing and puffing — researchers have found that matching the tempo
of a workout to music with a strong, fast beat can increase one’s capacity for
exercise by 15 percent.

Choose songs with 120 to 140 beats per minute (the norm
for most pop and rock songs). “I Gotta Feeling” by the Black Eyed
Peas, for instance, clocks in at 128 beats per minute.

 

11. To avoid an afternoon energy slump: Get moving

The exercise-and-energy equation goes like this: The more
active you are, the better your circulation. And the better your circulation,
the easier it is for blood to transport oxygen and nutrients (fuel for the
cells) to your muscles and brain.

So take a walk. If you can’t get outside, a trip around
the office or up and down a few flights of stairs will do the trick.

A quick 10-minute walk is enough to boost your energy
level for up to two hours.

 

12. To boost your energy (and treat yourself): Enjoy some
dark chocolate

Sugar isn’t a complete no-no when it comes to energy
–you just have to conquer the crash. Dark chocolate, on the other hand,
contains the stimulant theobromine, which boosts energy without the jitters
that can come from caffeine.  Choose
chocolate with at least 60 percent cacao.

 

13. To remain sharp at the end of the day: Stay hydrated

Where dehydration goes, fatigue follows. But staying
hydrated involves more than drinking lots of water.

Even mild dehydration can slow metabolism and sap your
energy. To stay hydrated, besides drinking water and eating water-based fruits
and vegetables throughout the day, aim for at least one serving of a
potassium-rich food or drink — such as avocado, coconut water, banana each
day.