5 Secrets for More Energy

Do you feel fatigued and tired easily? These are ways to boost up your energy naturally:

1) Exercise

Really. Light to moderate exercise, such as walking, boosts up your energy level and helps you eat and sleep better. When you start moving, even if you're in bed, you'll improve your physical functioning and emotional outlook. That helps push away exhaustion.

It doesn't matter what time you exercise, be it first thing in the morning or just prior to bedtime, just do it and be consistent. Don't even let yourself think about it. Just get started.

A lot of people think too much about their plan. That's why Turbulence Training works for so many people, because they don't have to think. They just have to follow the workouts and get done fast.

Focus on intense strength training for 20 minutes followed by a brief interval training session to boost your metabolism all day long.

Exercise is a drug. Like caffeine and nicotine, exercise causes the release of many chemicals into your blood, leading to mental stimulation and an improved sense of overall well-being. Exercise just makes you feel good.

2) Eat smaller, more frequent meals.

Skip the cycle of starving and feasting characterized by no breakfast, a high-carbohydrate lunch, and then a huge dinner. Instead, eat breakfast and then continue to eat every 3 hours for the rest of the day.

Research indicates that a high-fiber breakfast helps control appetite and increases mental alertness all morning, and improves your ability to process information.

Do not skip breakfast and rely on a coffee to get you through the day. Got no time? Well, you're an adult, you can get up 10 minutes earlier to have a protein shake, some almonds, and an apple. You're not in high school anymore. There is no excuse.

3) Eat only whole, natural foods, e.g. fruits, vegetables, raw nuts, etc.

Eating processed foods often is a recipe for an energetic disaster. Stick to whole, natural foods during the day. Snacking rather than binging on big meals. Then you'll never feel like dozing off.

For any food coming from a bag or a box, it doesn't deserve a place in your nutrition plan. Avoid all added sugars. Make sure what you eat is rich in vitamins and nutrients. Talk with a dietitian about good food choices to boost your energy, if necessary.

4) Drink more water.

Water and juices help combat fatigue. Limit caffeine and alcohol.

5) Take mini-breaks during the day

Short naps or rest breaks are good, while long naps reduce your energy and can affect how well you sleep at night.

Work environments zap our 'energy', because of poor posture, eye-strain from computer screens, your office, etc.

British researchers recently found that when people exercise during their workday, regardless of the duration or intensity of the movement, they were less likely to feel fatigued, and that translated into a 15 percent improvement in job performance.

Daily exercise breaks are essential to not only boost energy, but mobility. As you face your computer all day long, your upper body becomes rounded forward and tense. You need to reverse that movement. Here's how according to Mr Craig Ballantyne, a certified strength and conditioning specialist:

Stickup Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall with upper arms parallel to floor and forearms at 90 degrees. Stick up your arms over head while keeping your arm against the wall at all times. Slowly return to below the starting position tucking your elbows into your sides and bringing shoulder blades together.

Repeat for 12 reps. Do this every 60-90 minutes.

Learn more about Turbulence Training