Deal With Stress

5 Tips On How To Get More Energy When You Are Fatigued

yoga_03How do you acquire more energy when you are tired? When I was teaching middle school science some years ago, after the first 3 periods of the day, and lunch hour, I was beat – tired and worn out. But I had two more classes to go, plus basketball practice after school. So, I had to figure out some way to get revitalized. This is what I did. During my 30 minute lunch break, I would go in the restroom and do 25 push-ups and 50 jumping jacks. Amazingly, this made me more energetic and ready to go for the afternoon schedule. Here are some other tips on how to get more energy after the mid-day slump!

If Possible, Take A 10 Minute Nap

Most mammals are polyphasic sleepers, meaning that they sleep for short periods throughout the day. There must be a reason for this. My guess is that the napping provided them with more energy for hunting their prey later on in the day. Research has found that a short nap of 10 – 20 minutes can help to improve mood, energy, alertness, and performance. Many proponents individuals such as Albert Einstein, Winston Churchill, John F. Kennedy, Napoleon, and Thomas Edison are known to have frequent midday naps.

Have A High-Energy Snack

A small healthy snack that is low in sugar and has protein and/or fiber a couple hours after lunch helps you finish off the day strong. Some suggestions:

  • Eat a half of a banana or apple with a tablespoon of peanut butter
  • Try some dried fruit and mixed nuts. This mix of good fat and protein is a slow-burning nutrient and provide more energy.
  • Consume a fat free, whole grain protein bar or granola bar. This can be the perfect snack. But beware of meal-replacement bars that contains a super amount of calories.
  • Eat a hard boiled egg. Add dash of salt mixed with pepper and and a little lemon juice for a zesty taste.
  • Have a piece of chocolate or eat some nonfat yogurt

Drink Some Extra Water!

A lot of people decide to drink water only when they are thirsty, but by then the body is already dehydrated. Water composes most of your blood and other bodily fluids. Dehydration can cause the blood to become thicker. Thick blood causes the heart to work harder in order to get the blood to your body cells, causing fatigue.

Stretch, Stretch, Stretch Or Do Some Yoga

Stretching can reduce pain and soreness, and provide you with a more energy! Stretching increases the circulation of energy-containing nutrients to your brain and body cells, resulting in more energy.

Do 25 Push-ups and 50 Jumping Jacks

Exercises like these stimulates the nervous system to produce more energy and reduce fatigue. It’s logical to think that exercise would drain the body of energy and make you more fatigue. However, exercise actually creates energy by speeding up the circulation of blood – containing energy-boosting nutrients – throughout the body. Exercise also causes your brain to increase the manufacture of certain chemicals known to have antidepressant effects, producing more energy.

Regardless as to how much you exercise and do other things to boost your energy level, you must eat healthy nutrients on a regular basis, in order to beat fatigue in the long run.

Read about other fitness and health tips at

Article Source:

Deal With Stress

5 Tips For Accomplishing Your Good Intentions

reminderOne of life’s under-rated stressors is battling with your good intentions. You want to eat healthy, lose weight, save money, spend more quality time with your family, take time to meditate and exercise, help out at church, clean up the basement, the list can get quite long. . . yet all the other tasks and demands in life and work often take you away from these good intentions. Or they leave you little time and energy to pursue them. In this brief article, we’ll explore five tips to remember and follow through on what is most important to you.

That phrase “what is most important to you” is a great starting point. Sometimes our good intentions get pushed aside because we haven’t clearly defined what is most important to us or gotten clear on exactly what actions we need to take. So, let’s start there.

Tip #1: Clearly define what is important to you and what actions you need to take

I suggest you take a few moments to write down one top priority that you haven’t been following through on, along with the specific actions you need to take to do that. For example, if you want to lose weight, “I will focus on eating protein and vegetables, drinking water, limiting sugars and starches and taking a 20 walk at lunch-time every day.”

Tip #2: Start your day with conscious intention and end the day with a brief review

A great way to start your day is to take a few moments when you first wake up to set your top priorities. For many people it can be helpful to begin with a little meditation or prayer to get in the right state of being. Then, you can follow that by bringing a top priority to mind along with the actions you will take to move forward on that today.

At day’s end, before going to sleep, briefly review your top priority and the actions you took or didn’t take. See if you can do this without judging yourself as a failure, just note what you did and how it went or what you didn’t do and why. Then, you can set an intention for tomorrow that may include revising the actions you will take based on what you learned today.

Tip #3: Post reminders

We all get caught up in what we’re doing and forget our good intentions, if we don’t find ways to remind ourselves. A great technique is to post reminders where you’ll see them, like your bathroom mirror, car dashboard, day-timer or electronic schedule, or wherever you’ll see them at the right moment . Set timers to go off, write your notes in bold colors, and do what you need to do to call your attention back to your intentions.

Tip #4: Check in with yourself on the hour

No matter what your priorities in life, it’s important to periodically check in with yourself and see where you’re at. This week, I had a client who told me she is going to check in each hour, do a minute of deep breathing to relax herself, and then make sure she is on track with her priorities for the day. That’s a great idea! Set times to check-in with yourself.

Tip #5: Schedule self-care activities

One of the top priorities that often gets pushed aside is time for self-care. It’s so easy for work tasks, family responsibilities, and pretty much anything someone else needs to get in the way of your own, daily, self-care. Yet consider this: you will do everything else better, if you care for yourself first.

So make sure to schedule prayer and meditation, exercise, gardening, artwork, check-ups, meetings with friends, relaxation, rest, and whatever else is important for you to be at your best. Then keep that appointment with yourself like you would any other important meeting. You’re worth it!

I’d love to hear any of your best strategies for remembering your good intentions in the Comments below.