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We’ve all experienced it. The energy crash. It feels like you got hit by a ton of bricks and have to peel yourself off the wall using every ounce of energy and willpower you can muster. Energy is a currency.  Some days you feel rich and are generous enough to share that energy with others so they too can ride the buzz, and other days it feels like you are sleep working.

In today’s blog post, we are going to be sharing the top natural energy boosters to help you supercharge your energy and get you motivated for your workout or run! Ready? Let’s get to it!

Tip #1: Eat a Healthy Breakfast

  • If you’re experiencing an energy crash mid-morning and are having trouble focusing at work or even fathoming going for a run later in the day, be sure to eat a well-balanced breakfast! Start with a healthy protein such as eggs, yogurt or a protein powder. Then, combine it with complex carbohydrates such as fruits and vegetables. Top it off with healthy, hearty fat and you are in for a morning of endless energy and balanced blood sugar that won’t leave you reaching for a sugary pastry at 11:00 am!

Tip #2: Hydrate

  • Hydration is one of the fastest ways to boost your energy levels and curb food cravings! When you feel your energy levels falling off a cliff, chances are you might be dehydrated. Plain old water will do the trick, but if you are feeling dehydrated or gearing up for a workout, adding some electrolytes is a great way to boost your hydration and energy. With just 1g of sugar and a light and subtle taste, Ener-C Sport contains the perfect salt/sugar balance to rehydrate you and boost your energy levels.

Tip #3: Take a Stretching Break

  • If you’ve been in the same position for hours, your body is likely craving some movement and some air. Get up from your desk and stretch. Strike a yoga pose or five and then take a quick lap around the office. If you’re preparing yourself for a workout, make sure you stretch and mobilize prior to your workout or run by elevating your body temperature and preparing your cardiovascular system for what’s to come!

Tip #4: Have Some Coffee (In Moderation!)

  • The keyword in this tip is some coffee, not a whole pot! Research has shown that drinking coffee while working results in cognitive benefits such as improved focus, energy and levels of alertness. Having a cup or two of coffee to pick you up can be beneficial if it is consumed early in the day. However, some people are more susceptible to the effects of coffee or caffeine itself and would do best to avoid it. It is also a diuretic, so be sure to drink extra fluids if you choose to use caffeine for a pick-me-up. Also, try to avoid drinking coffee after 4 pm in the afternoon, as caffeine’s half-life is roughly 8 hours. This means that there will still be caffeine in your system at bedtime when you’re trying to get your beauty sleep. We want to avoid feeding the negative feedback loop of poor sleep = increased coffee intake! So, do your future self a favour by keeping your coffee intake to the morning hours and having a cup or two to supercharge your workday or workout!

Tip #5: Carb Up

  • The clean carbs we mean! If you’re a sporty person like yourself who loves to run and exercise, please give your body the carbs it’s craving! Carbohydrates are the preferred energy source for our muscles and our brain. Both organs run on glucose and burn through it at an alarming rate. If you’re feeling a little low on energy, chances are you need a snack or a meal! Make sure to include complex carbohydrates such as fruits, vegetables, grains and/or legumes in your snacks and meals to help keep your body feeling charged and ready to work or run!

Tip #6: Smell Something Refreshing

  • Have you ever walked into the kitchen when someone is making peppermint hot chocolate? Or a spicy dish? Chances are your energy levels went from zero to hero! The next time you are low on energy, take a few deep inhales of peppermint, spearmint or wintergreen essential oil. These oils are known to be natural stimulants that provide a quick and long-lasting energy boost. You’ll be feeling refreshed in as little as a few sniffs!

Tip #7: Go Outside

  • As humans, we have the tendency to want to stay cooped up inside our cozy homes for longer than we should. If you’re working from home, try getting up and going outside every couple of hours to soak up some sunshine and take a few deep breaths. If you normally run on your treadmill inside, take it outdoors! Being outside has an energy that is challenging to describe. You not only feel lighter, but your energy levels feel replenished in a matter of minutes once you get moving!

Tip #8: Take A Power Nap

  • If you’re working full-time, have children, exercise frequently or have a busy lifestyle, it is okay to admit you’re tired and to take a nap! Power naps have proven to boost energy levels, improve learning and memory, reduce stress levels and boost your mood. That’s why we call them a power nap! They pack a punch in as short as 20-minutes! The next time you feel your head starting to dip at work or a lack of motivation for your next run, try hitting your pillow for 20-minutes. This length of time allows you to get the maximum benefit from your sleep cycle, without entering into the stages that often leave people feeling groggy and exhausted when they wake up.

Tip #9: Take A Cold Shower

  • Nothing says, “I’m up!” like a cold shower! Ease yourself into it by starting with a lukewarm shower and then dial it down and give yourself a few seconds of a cold refresher to wake yourself up. Whether you’re heading back to work or out for your run, you will feel like you’re operating on high alert and ready to take on anything!

Tip #10: Plan Activities Around Your Energy Levels

  • Humans have the best intentions. We put our workout on our calendars for 6 pm with the intention to do them. But by the time 5:00 pm rolls around, we are ready for bed and cannot will ourselves to run even a few metres. Flip it! Schedule your workout for the time of day that you know you have the most energy! Ever tried a morning workout before? Shake it up! See how your body responds to a morning versus an evening workout. Chances are you will have more energy and have a better day knowing you got one of the hardest tasks completed at such an early hour!

There you have it! Ten easy and implementable tips that you can draw on the next time you are feeling tired and are in need of a recharge. Whether you’re gearing up for a long day at the office, or are looking to set a new personal record for your 5 km run, use these tips to get you in the right energetic state!

Lindsay Mustard is a Holistic Nutritionist, firefighter-in-training and recipe-wizard with a burning passion for health and fitness. In her nutrition practice, Lindsay works with clients to craft a unique plan that is tailored to their specific health goals using a natural, whole food and supplement approach.

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