Tips to Get Your Energy Back

Do you get up in the morning wide-eyed, bursting with energy and ready to seize the day? I always picture this like Wonder Woman’s power pose: hands on hips and cape flying out behind her!

Or do you groan, slap the snooze button as you contemplate how many more minutes of sleep you can squeeze in before heading out to face the day? I picture this like Eeyore getting up in the morning.

Does your energy need an overhaul? Time to reclaim the cape and strike up that power pose.

Here is how to solve the eight most common energy-draining errors you may be making that is keeping Wonder Woman locked up inside you.

1. Following one-size fits all nutrition plans: It’s hard to escape all the nutrition advice and free programs everyone seems to dish out these days, claiming that results are just a click away. But these one-size-fits-all plans usually leave you feeling tired, grumpy, stressed and unsatisfied. The thing to do before jumping on the “I’ll try everything” approach is to consider investing some time and money into an approach that considers your lifestyle, likes and goals – i.e. you as an individual! It should also take into account types of foods, timing of meals and portions. A tailored plan is always the way to go as you can begin to address your lifestyle and eating patterns.

2. Not adjusting macronutrients: We all see those headlines talking up “power foods” to help you boost your energy. Sure, there are foods that provide more nutrients per gram, but what usually happens is we over-consume or restrict our diets to just these foods. It is best to consider a ratio of carbs, proteins and fats instead of just focussing on individual foods. Many people use MyFitnessPal and plug in their numbers and goal to then follow a low calorie, low nutrient-dense diet. Further to that, lots of people (my clients included) believe that cutting out certain macronutrients, usually carbohydrates and fats, will get them the results they want. But have you considered that this is probably what is zapping your energy? You might be missing out on crucial vitamins and minerals that could be making you feel like a rockstar.

3. Not drinking enough H20: We often feel thirst late in the game. Keeping well hydrated throughout the day is key to keeping all your internal workings in order and to keep you energized. With even a small loss of fluid, you could experience headaches, fatigue and cravings. We like to suggest half your body weight in ounces of fluids per day. If you love coffee or caffeinated beverages, remember that drinking too much caffeine can work against you. If you need several cups of coffee a day to keep you energized, then it isn’t really doing its job, is it?

4. Going too long in between meals: This is still far too common. If the goal is weight loss, people believe that eating less is the way to go. However, this can lead to larger breakfasts and consuming excess calories at one time, and then eating a larger dinner just before bed. Not ideal to meet those weight loss goals or be become the next Energizer Bunny. Now we aren’t talking about needing large portions of food throughout the day, just small meals spread out. With a bit of planning ahead, any option becomes a quick grab-and-go option.

5. Not varying your training: Exercise is a mood booster. Even when we are zapped for energy, we often feel awake and in a better mood after a good training session. Even if you’re tired, it only takes a small time investment into a good sweat session before you really get into it. The first 10 minutes are the hardest, but after that you are on your way to climbing mountains! Varying up your training sessions is important too. Be sure to mix in aerobic work like long walks, jogs or runs with anaerobic work like interval training or HIIT, as well as resistance training in the form of a weight session. This is a more integrated and holistic training regimen and works the body in multiple ways.

6. Inadequate rest: We can easily become overtired from having too much on our plates. It can be easy to get caught up in just plugging away, doing more and never prioritizing rest. Sure, a week away to a tropical destination is great, but we are talking about an everyday recharge. Some days it is carving out 10 minutes to enjoy a good book, take a bath, mediate or dance. But most importantly it is prioritizing good quality sleep that leaves you feeling refreshed and recharged as you wake up to greet the day.

7. Eating foods that you’re intolerant to: This one is tough. Often times these foods are ones we really enjoy, but shortly after eating them they make us feel bloated, tired and gassy. All signs point towards some sort of intolerance. Eating foods that continue to bug you can block nutrients from other foods getting into your system. Moreover, the foods we are sensitive to can affect our bowel movements. Now tell me that isn’t an energy zapper!

8. Neglecting the whole person: Diet or medication can easily correct a nutrient or hormonal imbalance, but most energy issues aren’t that simple. It usually takes an integrative, holistic approach to improve your energy and fight off the energy-draining demons. Mental health affects your physical health, especially depression and stress. Your attitude also plays a part in the power picture. Learn to say no. Learn to prioritize with a mix of needs and wants each day. Always focussing on the next diet, what needs to be fixed and restricting yourself will

zap your energy levels. A more positive attitude towards gradual and lasting weight loss, one that considers your beliefs and prioritizes your mindset, is the way to go.

I propose a challenge for you: starting tomorrow, each time your alarm goes off, close your eyes and take five deep breaths. Ask yourself “What do I want for myself today?” Then get out of bed, pretend the cape is swaying behind you, and strike a power pose!