Without energy, performance and achieving goals will be next to impossible.
Controlling our energy levels is essential more than ever, especially in our fast-paced modern world and for those of us who are sleep-deprived and constantly on the go. Our bodies need the energy to perform all the necessary physical and mental activities that keep us going throughout the day.
Here are 5 simple ways to recharge your batteries and increase productivity and boost energy levels. If your energy reserves are running low, consider implementing a few of these recommendations over the next few weeks and see how you feel:
Optimize your sleep.
Getting the right amount and quality of sleep is critical to staying energized, managing stress, and accelerating learning and memory recall. Eliminate as much light as possible from your bedroom as light interferes with the body’s circadian rhythm thereby interfering with sleep. Also keep a cooler temperature, ideally below 20 degrees Celsius.
Get your body moving – exercise.
Implement at least 20 minutes of cardio exercise at least 4 times a week. By expending energy on a regular basis, you actually boost your energy levels.
Do it regularly but do not push yourself to the point of exhaustion.
Slow down and do less.
Evaluate your to-do lists and list down your priorities. Get rid of the less important items. Schedule leisure time for yourself. Stress from any source is an energy zapper and will have an adverse impact on your general health.
Eat meals over snacks.
By maintaining a ‘real’ food approach with quality nutrients to your body, to increase your long-term energy levels. Focus on protein, good healthy fats, high-fiber vegetables, and nuts in your diet to maintain balanced blood sugar levels, and keep insulin low. This enhances your brain function and mental focus, while also training your body to utilize fat as fuel instead of relying on a fake sugar fix for sustainable energy.
Cut out energy zappers from your diet.
Fluctuations in blood sugar can cause plummeting energy levels. Decrease or cut out refined sugars from your diet. Caffeine intake should also be limited to the mornings. Overuse of caffeine especially in the afternoons will lower energy levels after they give you an initial kick. It’s what we call ‘fake energy’ – there are 5 other ways you can increase your energy without any external substance or food. Want to know what they are?
It’s not rocket science, and as with all our successful clients who work with their personal trainer here at Aspire in Bangkok. And our international coaching lifestyle clients we work with all over the world. It’s about doing the simple things right and more consistently.
Or what we call the 95/5. Focus on the 5% of fundamentals systems that give you 95% of the result.
If you have worked with personal fitness trainers before, whether you are in Bangkok or somewhere else globally, we can guarantee your success.
- Drop a dress size or 2
- Loosen the belt
- Have more energy
- Take control of your mindset
- Build systems for life.
Make it happen and be your best self.
As a pioneer in the health and fitness industry, Aspire Coaching has led the way in delivering personal fitness training in Bangkok. Seen as one of the finest examples of incorporating holistic health approaches in health and wellbeing in Thailand, our team of fitness trainers are experts in exercise, weight loss, and nutrition.
Since 2002, our personal trainers have transformed thousands of lives and have improved lifestyles in a sustainable way.