This week was a bowlover, Family FOOD ...Food then foood then alcohol ...wow I got out of track ...so my life had me feeling worn out, it's time to take action. A life filled with vitality, energy, and enthusiasm is within my reach!!
I searched for some tips to get me energized !!!
1- Breathe Deeply
Whenever you're feeling sluggish, the first thing to do is stop and take a few long, deep breaths. Close your eyes and breathe slowly — in through your nose, out through your mouth — and repeat this until your heart rate slows. Meditative breathing like this increases the amount of oxygen in your bloodstream, which can help lower your blood pressure and heart rate and can relax tense muscles. With each breath, you'll deliver energy-giving oxygen to every cell in your body.
2- Get up and Moving
Instead of sipping coffee every time you feel the need to reboot, try taking 60- to 90-second minibreaks throughout the day to get your blood flowing. Once an hour, simply stand up and stretch your arms over your head, take a deep breath, swing your arms from side to side, or walk up and down a flight or two of stairs. The science is basic: Moving stimulates circulation, which allows more oxygen to be transported to your muscles and brain. And more oxygen means more energy! You'll be amazed at how big of a difference these 60-second breaks can make.
3- Eat an Energizing Snack
If you find your energy dipping midmorning or midafternoon, it's likely that your blood sugar levels are low. Having a snack will help — but not just any food will do! The most energizing snacks offer a mixture of healthy carbs and protein, a hearty combo that will rev your metabolism and power you through to your next meal. Shoot for the 100- to 200-calorie range, and keep a few of these snacks on hand to ensure you never get caught with a grumbling tummy. Some of my favorite options: sliced veggies with hummus, air-popped popcorn and string cheese, or a piece of your favorite fruit with a handful of nuts.
4- Sip Designer Water
Did you know that drinking water is the cheapest, easiest way to fight fatigue? That's one of the many reasons why getting your eight cups of water a day is so important. Even being mildly dehydrated slows the flow of oxygen to your organs, which zaps your energy — so it's time to get sipping! Many people don't like the taste of water, which makes drinking eight cups feel like a chore. But there are many ways to jazz up your H2O: Add a splash of fruit juice, a tablespoon of crushed berries, or a slice of lemon, lime, or cucumber. So delicious! You can also count iced green tea or sparkling water toward your daily water intake.
5- Check Out the View
Stress and mood have a huge effect on energy levels, and our environment plays a major role in both. Sitting in an office all day can make anyone feel lethargic, but taking a minute to look at a beautiful view can give you an instant boost. Why? Looking at pleasant scenery causes the brain to release chemicals that enhance mood and boost your immune system, both of which can improve how you feel. Take five minutes to gaze out the window; you can people watch or simply appreciate the birds and trees within view or the clouds floating by. Don't live or work near any naturally gorgeous scenery? Take a break and look up images online of a tropical beach or a pretty sunset!
6- Take a Meditation Walk
You know that stress can drain your energy, and while you may not always be able to eliminate the source of your stress, you can control how it affects you! Adding daily meditation walks into your routine will do wonders for releasing tension and calming your nerves. Wake up a half hour earlier and take an early morning walk before breakfast, or head outside during your lunch break. This should be a leisurely stroll, not speed walking! Try and find somewhere peaceful, like a nearby park or a quiet neighborhood, and simply soak up your surroundings while you connect with your thoughts. You'll feel relaxed and rejuvenated afterward, I promise.
7- Treat Your Scalp to 90 Seconds of Bliss
Repetitive movement, such as brushing your hair, has been shown to relieve tension and trigger a relaxation response in the body. Brushing your hair also stimulates the scalp, helping to make you feel more alert and energized. If you're feeling sluggish, whip out your hairbrush and give your scalp some love. It may be just the pick-me-up you need!
8- Eat More Healthy Carbs
No, you're not dreaming — I'm telling you to eat more carbs! Carbohydrates are your body's main source of fuel. Be careful, though; some simple carbs (like white pasta and bread) are high in sugar and can spike your energy levels, only to leave you with an equally quick energy crash to follow. Focus instead on eating complex carbs like whole-grain bread, brown rice, high-fiber cereal, beans, fruits, and vegetables. Some of my favorites include crayon-colored fruits such as berries, oranges, and tomatoes; oatmeal; brightly colored veggies like peppers, sweet potatoes, and eggplant; and brown rice. Choosing healthy carbs will nourish your body, provide lasting energy, and help keep your blood sugar stable.
When was the last time you had a good, hearty belly laugh? We all know that laughter boosts our mood, but did you know that it physically eases tension and fuels your energy as well? Laughter works like a giant stretch for your body — your circulation speeds up, you tense and then release muscles, and your breathing quickens, which sends more oxygen to your brain, leaving you feeling upbeat and refreshed. So what are you waiting for? Buy tickets to a comedy show, call a friend and talk about a funny inside joke you share, or turn on your favorite sitcom. Go ahead, laugh it up! You'll feel great.
10- When All Seems Lost, Make Your Bed
If your energy levels are continuously low, you're probably not getting enough quality sleep. Often our bed is to blame; a lumpy mattress or uncomfortable pillow may have you tossing and turning all night. It may be time for a bed makeover! Invest in comfortable blankets and pillows to help ensure that your sleep is a restful one — and be sure to make your bed! You'd be amazed at how comforting and peaceful it is to have a cozy, neatly made bed to get into each night.
11- Scan Your Posture
I always encourage people to zip up their abs when sitting for long periods of time — it will help keep your posture in check (and work those stomach muscles!). And because how you sit affects how much oxygen flows through your body, good posture can also help you feel less sluggish. Sitting up straight opens your chest cavity and increases oxygen flow to your muscles and brain, while slouching decreases this flow, depriving your cells of oxygen and you of your much-needed energy. Research also suggests that good posture affects how we think about ourselves — so sit up tall and get a boost of confidence and an energy boost right now!