We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on how to ensure you have the energy to do all the things that you want to do. For a lot of people, you find that you just don’t have the energy that you used to have, which can be frustrating.
Firstly, energy comes from one place; your energy jar. You don’t have a pot of energy for work, a pot of energy for home, a pot of energy for the gym; it all comes from one place. You need to be mindful of that when you’re trying to manage your energy levels. If you’re depleted because you’ve had a really tough week at work, there’s going to be less in the tank for the gym, less in your tank for home. It’s about pacing; the same way that an athlete would pace themselves based on their energy levels. Also look ahead to the demands of your lifestyle. Have you got enough energy for what’s coming up? Or do you need to double down on some of the really key things that I’m going to talk about now?
One of those is sleep. Are you getting enough sleep? Most of us, and that’s the vast majority of us, need between seven and nine hours sleep.
Think about getting back to basics, and looking at your sleep routine. Have you got a good routine that helps you to get ready for bed? And have you got a good routine in the morning that prepares you for the day? Are you physically getting enough hours sleep? That’s really important.
The other thing is nutrition. Nutrition is a key part of energy. We use food to energise ourselves; eating the right kind of diet and making it personal to you. Don’t eat a diet that works for the majority of people, make it personal. Do some tests. Eliminate foods and bring them back in, and see what works for you. But focus on eating lots of vegetables, and avoiding foods such as refined carbohydrates and sugars, which are obvious energy depleters. Also eat lots of good fats, for example; avocados, oils, oily fish. Find a diet that’s really personal to you that will help fuel you for the day ahead.
Mental nourishment is another really important one for energy; looking after your mind in the same way that you might look after your body. One example of this is meditation, a mindfulness practice, but also just getting the mind stimulated with something that I call heartfulness, which is practicing gratitude. It’s doing something that you really love. It’s spending time with people you really love. It’s focusing on heartfulness. That’s a really key one I think for energising.
Also incorporate lots of movement into your day; micro breaks, getting up, standing up, walking meetings, taking phone calls standing up. Active commuting, active transport, getting from A to B, avoiding tubes and doing more walking. This is super important.
Finally, something I notice in myself and people I know and a lot of people I work with, which is over-scheduling. Take a look at your diary. A quick way to energise yourself would be to go through, and think about things you don’t need to be doing. Can you postpone that event? Create some pockets of space for yourself in amongst your schedule, and you’ll find that’s usually beneficial for creating more energy.
For more information about Body Shot Performance, check them out at: https://www.bodyshotperformance.com/?v=79cba1185463
Are your energy levels low and you’ve very little motivation towards movement? There are some simple little hacks to help you get a little bit more energised, because movement is energy – at the right pace, the right intensity, and the right type of movement. When I wake up and I’m feeling tired, I will…Read More
Is stress bad for your mind, your body and your wellbeing? The answer, of course, is yes. But why? When we’re in a stressed state, we release different hormones, predominately cortisol, which can have a negative effect on our body composition because cortisol instructs the liver to secrete glucose into the bloodstream (to get us…Read More
What does it mean? For me, my consistent wake time is typically around 7.00am. I am one of the 99.9% of the people in this world who need between seven and eight hours of sleep. It’s a myth, except for a very tiny few of us, that we can survive on anything less than a…Read More
We can use light to energise us in different ways. The principle of light is that we want to get as much natural light onto the eyes, and therefore the brain, as early as we can in the morning. As soon as the sun comes up, get the curtains open, get the blinds up and…Read More
My starting point always when setting goals for myself is asking, what is your intent? What do you really want to get done? I urge you to really pick apart that goal. Always try and pick around it and find out what really sits behind that goal, because very often it is more than just…Read More
A recent podcast with Vishen Lakhani, the CEO of Mindvalley caught our attention this week. In the interview, he was talking about how he always puts himself first. And when he says that, he means before his business, before his career aspirations. He prioritises his exercise sessions, his meditation, his self-care above anything else. He…Read More
What are the benefits of staying mentally healthy? Intuitively we know that we need to look after our mental health, but what is the real significance of neglecting that? It falls into three simple things: Cognitive Performance We need to look after our mind and stay mentally active and mentally fit to ensure…Read More
Are social relationships good for our health? It’s a great question – and the answer is absolutely yes! We know that loneliness is one of the biggest causes of preventable death, alongside stress and other causes. But with loneliness we’re increasingly recognising that it has a significant effect on our overall health and our mortality…Read More
Stress can manifest itself in different ways – physical, emotional, mental – but there are many things that can cause a stress response, and one of those is sugar. What is sugar? Sugar is essentially a carbohydrate, and there are different types including glucose, fructose, sucrose, lactose, dextrose and starch. Each of these…Read More
Having a consistent routine helps to conserve energy, for two reasons. Firstly, having a routine gets rid of the internal monologue that takes place. By internal monologue I mean chatter such as: “I ought to go to the gym tonight but I could go tomorrow” “I know I ought to cook tonight but it’s easier…Read More
This is a very common question and the truth is it’s completely personal to each and every person. It depends on your injury status, your general levels of activity, what we call daily life movement, how much you move, not just exercise sessions, but how active you are. Do you take the stairs? Are you…Read More
This week’s blog is all around digestive health. We know that for digestive health and good diversity of bacteria in our guts, it’s really important to have a wide and diverse range of foods. Different colours, different textures, coming from different origins, just as much variety as you can in your diet. Try challenging yourself…Read More
How to maintain your fitness and stay healthy even when you’re travelling It’s the lament of many; how do I maintain my fitness and stick to my routine when I’m travelling? There are lots of things that can ruin our good intentions and break our routine. Airport lounges, the endless waiting around, delays, airplane food,…Read More
7 Ways to thrive not just survive in January Here we are in mid-January, a time where most people are still feeling pumped and enthused about the New Year’s resolutions they’ve set. Usually those goals are related to some aspect of health, fitness or nutrition, and usually they last a few weeks before fizzling out.…Read More
Invest in yourself and be really clear on your goals! When you invest in something, it gives you a much greater likelihood of success. That investment could be your thoughts, so thinking and preparation – the stages of change model, that’s really your pre-contemplation and your contemplation phase. It could also be emotion, your actual…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on what an ideal week of exercise looks like. This is a question I get asked a lot, and obviously it varies from person to person, and you need to make it personal. It needs to work for you.…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on the best foods for energy. Energy is obviously something we need for everyday life, it’s vitally important for our physical, mental, emotional and spiritual health. But what are the best types of food that we can eat for…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice on how to ensure you have the energy to do all the things that you want to do. For a lot of people, you find that you just don’t have the energy that you used to have, which can…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice to help you wake up feeling energised. Do you ever wake up on a Monday morning feeling groggy, tired, uninspired, or under-energized? Does this have a knock on effect on the rest of your week, where you never really…Read More
We’ve teamed up with our friends at Body Shot Performance to give you some expert advice to improve your sleep. Sleep is the force multiplier for life; without the right amount of quality sleep, it’s very difficult to take care of the other key aspects of health – mental health, energy, body composition, digestion and…Read More