We expect our minds and bodies to have unlimited energy for our busy lives but pushing these limits has the opposite effect and leaves us unproductive and fatigued. We want it all and we can have it, if we're smart about it.
Overhauling your routine can be a daunting task so we've devised a 28 Day Plan to help you on your journey to a more energised you - Here is week 1 !
Day 1: Get Moving
We've all heard this before but that's because it works. Nothing energises your body and mind like a morning workout. Aim for 20 to 40 minutes a day, whether it's a light walk, yoga session or run; anything that gets your blood pumping. Although it seems counter intuitive to spend precious energy on exercise, getting your heart rate up actually creates more energy for you to use.
Day 2: Kickstart Your Morning
A smoothie packed with Superfoods are a great way to start your day. The beautiful ingredients are full of goodness which means you're getting all of essential nutrients your body needs to stay energised all day long.
Day 3: Ease Into The Day
Starting the day stressed will only leave you tired by mid morning/lunchtime. Take control of your morning routine. Organise as much as possible the night before to alleviate the pressure and worry in the morning. Get up a little earlier so that you can get all of your tasks done without things getting a little frantic. Manage your time wisely - What needs to be done first? How long will it take you? What can be done later on in the day? Imagine a morning of calm where you're prepared for all of that usual chaos because you've taken care of things mentally.
Day 4: Eat A Breakfast Full Of Protein
We all know that breakfast is the most important meal of the day so let's do it right. Protein may help to produce dopamine which helps to boost energy levels and concentration and it also keeps you fuller for longer. It comes in many different forms and could be as easy as sprinkling some chia seeds into your regular morning muesli.
Day 5: Keep Active At Work
Break up your workday and don't stay glued to your desk all day. It can be difficult to maintain alertness and keep energy levels up when you're swamped with emails and meetings one after the other but just like computers go into energy-saving mode when they're not being used, so does our body. Every 90 minutes or so, when we start to lose concentration so make a note to try stretching, talking to your colleague instead of emailing them or getting up and making a cup of tea.
Day 6: Snack In The Afternoon
When we start to flag mid afternoon, we're sometimes tempted to reach for a sugar or caffeine hit like lollies or coffee but these only give you a temporary energy booster that will cause you to crash and feel worse than you did before. Instead, opt for homemade superfood energy ball. Like these from the Fit Foodie which you can prepare at home and keep them at hand at work to regain and maintain your energy levels in the afternoon.
Day 7: Boost Your Vitamin B
If you often feel sluggish and lethargic, it could be worth heading adding a Vitamin B supplement to your diet if you are deficient. Your body might be crying out for something so simple that will take all of your other energising techniques to the next level and boost their effectiveness.
See weeks 2-4 for more!