Feeling exhausted? Can’t even imagine tackling homeschooling? When you’re in an energy slump, it’s easy to grab a coffee or sugary snack for a quick fix.
But this short-term fix leads to a quick burst of energy, an inevitable sugar crash, and a craving for more sugar. This combo is a sure-fire way to ensure that your performance is anything but high. To perform at its best, the body requires a consistent energy source, which can’t be obtained from sugar and caffeine.
Improve and maintain energy levels and perform at your best with these 6 tips.
1. Get outside.
Taking a break outside or doing an outdoor workout resets the mind and body and boosts energy levels. It gives you a chance to breathe fresh air, take in the sights and simply get away from technology. . Follow
2. Fuel your brain.
In moments of stress or fatigue, highly processed foods are tempting. While they may feel like a good short-term fix they will leave your body and brain wanting more. So say “no” to cravings by reaching for a brain-boosting snack complete with healthy fats, like avocado, flaxseeds, or walnuts; protein from Greek yogurt, turkey slices or a hard-boiled egg. Add a bit of color to your meals like dark, leafy greens, or dark chocolate. Hydrate, hydrate, hydrate.
3. Practice Journaling.
Writing and planning out your health and fitness regime is a must. We all get to a stage when we feel less than enthusiastic about our exercise classes and even cooking healthy meals. Logging your weekly plan is a great way to avoid any unwanted slumps as we hold ourselves accountable. It is the process of transferring the accountability back onto ourselves. A tip from Niamh when planning is to set yourself a reward at the end of the week and stick to the plan.
See our Buff Performance 2021 journal here on sale for journaling.
4. Train early and often.
A consistent training regimen leads to better performance, improved health, and greater energy. Training first thing in the morning provides a dopamine boost and a sense of accomplishment of getting it done. Once you’re accustomed to rising early, it’s easier to train early before work and life gets in the way. Our clients are now very much accustomed to the early morning routine with our training schedule, says Niamh, our senior performance coach and CEO of Buff Performance. See our early morning Bootcamps here.
5. Improve sleep hygiene.
Getting adequate sleep might be the No.1 way to naturally increase energy. Sleep makes a consistent sleep ritual key. Things you can do to help are making sure the bedroom is dark, cool, and free of television and technology. Go to bed at a consistent time. Power down an hour before turning off the lights by reading hard copies of books or magazines rather than reading on a digital device. “Getting good, adequate sleep means making some sacrifices, like shutting off tech and missing Netflix,” says Niamh.
6. Hydrate.
Feeling a sudden pang of thirst? You’re already dehydrated. That’s right, by the time you feel it you’ve already ventured into an unhealthy zone that can lead to fatigue and decreased performance. If you find yourself grabbing a sugary drink, coffee or other beverage instead of water to hydrate, you need to think again.
For a simple way to check your hydration, look at your urine color. The clearer the urine, the more hydrated you are. So, take a peek next time you’re in the restroom, and use these tips to determine how much water you need.
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