Posts Tagged ‘action packed plan’

Fight Fatigue! – Part 3: Strength Train & Eat Right!

Written by Nisha Jackson on . Posted in Fatigue

Fight Fatigue – Be Ready to Take on the Day- Every Day!

A guide to boosting energy and strengthening your stamina!

Here is part three of your action packed plan for enhanced brain and body energy! We’ve combined steps three & four, as they go hand in hand. Find yourself fatigued regularly but can’t pin point why? Check your workout and diet habits… It could be the key to a significant boost in energy!

3.     Strength Train for Energy – If you have not done a sit-up, lunge, or push-up in “years” it is time

Jump Rope with Counter, strength training

Get movin’ with our unique jump rope!

to get going! Your muscle mass declines every year after age 35.  Adding strength exercises to your weekly workout schedule will help sustain or build your muscle mass. Additionally strength exercises enhance blood flow, (muscles have twice the blood flow as fat) energy, strength and stamina.  Starting with sit-ups, push-ups, and lunges in three separate sets of 10-20 reps, is a good place to start. Working with a trainer or a guide found on-line would provide more support for form and balance with these muscle-building exercises.

4.     Break for Broccoli NOT Sugar – If you have afternoon energy-burn-out, then the last thing you should be doing is grabbing a cookie or sugary snack/drink.  A bakery roll, cookie, coffee/mocha drink delivers plenty of calories for energy, but your body metabolizes them so quickly that your blood sugar drops, leaving you feeling exhausted.  You will maintain steadier energy by eating lean protein and high fiber, low sugar carbohydrates, (these slow the release of sugar into your body – allowing your blood sugar to stay optimal for longer periods.)  Try low fat/sugar Greek yogurt with nuts and raisins, scrambled eggs with spinach, slow cooked oatmeal, green salad with chicken, or use lettuce as bread with your turkey sandwich. Your body will take in the mixture of, unrefined carbs, protein and fat slowly, allowing your energy to stay up over longer periods of time.  In addition, do not skip meals and do not over-eat at any meal.  Try to stop eating two hours before bed, so that you can sleep more deeply, allowing your system to work on restoration and not digestion.

That’s all for today, but check back next week for the final part of my Fight Fatigue Action Plan!

You can also click here to read more about the Energy Plan or here or here if you missed part one or two of my Fight Fatigue Action Plan, respectively!

– Nisha

Fight Fatigue! – Part 2: Boost Energy with a Power Walk or Nap

Written by Nisha Jackson on . Posted in Fatigue

Fight Fatigue – Be Ready to Take on the Day- Every Day!

A guide to boosting energy and strengthening your stamina!

Here is part two of your action packed plan for enhanced brain and body energy! The ultimate question, to walk or take a nap…

2. WALK vs. NAP? –  There is nothing more satisfying than a quick power-nap – taken at the right time of the day!  The key to a true power nap is making is short, sweet, and before 2pm.  The later you take a nap in the day the more difficult it will be to get deep, restful sleep at night. If your sleep at night is less than optimal or you are overly stressed, a nap might be the best choice. If you have low energy, physically and mentally, but slept enough hours the night before – it would serve you well to take a power walk instead!  Just put your shoes on and head outside. You do not need a plan- just head out and start your walk in any direction for 20 minutes. This will help work the largest muscles in your body and send oxygen-saturated blood to your brain that will wake you up instantly.  If you have been sitting in one place more than two hours, expect your energy to dive. Research has shown that sitting for longer periods, lowers your metabolism, and reduces blood flow to the largest muscles by 30% – leaving us feeling like slugs. Our bodies are not built to sit for hours – it will lead to fatigue, brain fog, back pain, and obesity.  Move frequently with intermittent stretches to wake up your body. 

Check back next week for part three of my Fight Fatigue Action Plan!

You can also click here to read more about the Energy Plan or here if you missed part one of my Fight Fatigue Action Plan!

– Nisha