If you are like most people, you can't wait for the weather to warm up. The winter blues can be all too real, and being cooped up for so many months can be so dreary! But add to that one too many home-made cookies and any excuse to stay in bed just a little longer during the dark mornings (which means missing your workout for the day), and you may have also ended up with a few extra winter pounds and some seriously low energy.
Here are my top 6 tips to help get you energized, back on your feet, out there and ready for the warmer months ahead:
1. Hydration Hydration Hydration
Water is so critical to our body's everyday function and yet it's one thing we don't think much about or skip during the day (many of us opt for coffee, tea or other caffeine rich drinks instead which often have the opposite effect rather than helping to hydrate us). Our body is made up of 60% water, and it protects us from injury. It surrounds our brain, our spinal chord and our joints, and it carries vital nutrients via our blood throughout our body. So - drink up!! Aim for at least half your body weight in oz (for example, if you weigh 130 lbs, aim for 65 oz a day), and more if you are exercising. Keep a reusable water bottle with you all the time to remind yourself to keep drinking. One little tip - don't drink too much during your meals as it will mess with your digestion. It's better to drink first thing in the morning and between meals, as well as during the earlier part of the day to avoid those middle of the night bathroom trips!
2. Get outside and MOVE
A body in motion stays in motion. If you want more energy, start moving! Go for a walk or a jog in the middle of the day during your lunch break or your baby's nap (yes to jogging strollers!) -- getting fresh air helps to re-energize you and exercise everyday is good for so many things - keeping your heart strong, your muscles lean and strong, reducing fat, your brain firing, and preventing frailty as you age (to name just a few).
3. Eat the rainbow
Not literally, although wouldn't that be cool?? Aim for a variety of colors on your plate every day - think vibrant blueberries, bright red bell peppers, orange carrots, dark leafy greens...you get the picture. And I'm not talking about artificial colors and flavors that you find in those sour patch kids. I'm talking about Real FOOD with Real color. The more colors you have, the more likely you are getting the variety of vitamins, minerals and nutrients your body needs to be energized, every single day.
4. Start with warm water & lemon
I know the first thing most of us want when our eyes open in the morning is that freshly brewed, fragrant cup of coffee. I'm not telling you not to get that, I'm just saying that first, start with a glass of warm water with lemon (then go for the coffee). The warm lemon water is a great way to kickstart your metabolism, wake up your body and soul, and energize you for the day. It's also a good step towards hydrating yourself after that long (hopefully 8 hour) stretch of sleep you just had!
5. Probiotics!
A healthy gut is something more and more health professionals are talking about these days, and for good reason. It is being proven that more and more chronic illnesses begin with inflammation, which often first starts in your digestive system. We also know now that we have millions of bacteria living in our gut - in fact, there are more organisms living in your digestive tract than you have DNA in your body -- you are made up of more bacteria than your own DNA! Isn't that crazy? And, about 70% of your immune system is also located in your gut. So maintaining a healthy balance of good gut bacteria over bad gut bacteria is crucial, and one step in doing this is by taking a good probiotic supplement. Check out your local health food store or Whole Foods and find one that works for you. The healthier your digestion, the more energy you will have because the more balance you'll have in your overall body.
6. Get your sleep
Good sleep = more energy the next day. It's not groundbreaking news that your body and your brain need a solid amount of sleep every night. And yet most of us do all kinds of things to sabotage our sleep -- we stay up late binge watching Netflix, or we spend hours on our phones or laptops right before shutting off the lights for the night. Turning off all these electronics at least an hour before bed is a good way to let your brain wind-down from your hectic day, and is necessary to get a more restful night of sleep. Aim for a consistent nightly routine that allows your body and brain to wind down, a consistent bed time and wake time, and at least 6-8 hours laying horizontally in your bed (your body needs this to balance things out).
If you want more tips like those above, and support incorporating these healthier habits in your everyday life, sign up for a free consultation to see if health coaching is right for you!