Want more energy?  Go from drained to driven with these simple lifestyle tweaks from our wellness coach Jennifer Dietrick.

Do you feel like everyday the first thing calling your name is a big cup of coffee?  We’ve all been there.  Despite all good intentions, consuming copious amounts of caffeine is not the solution to having more energy throughout your day.  Creating healthy sustainable habits can go a lot further than those cups of coffee.

Rejuvenate Your Body with Rest

The first way to improve energy is getting the proper amount sleep, meditation, and rest. When you get the adequate amount of sleep and rest, your energy will greatly improve. A good goal to hit is seven to nine hours per night.

If you have trouble sleeping throughout the night I suggest meditating daily, especially before bedtime. This practice reduces stress and calms the body and mind.

If needed, take naps during the day and/or rest. Recovery, both mental and physical, is important to sustain proper energy.

Take regular breaks during your work day to reset your mind. The breaks are another opportunity to meditate and will help you be more productive with a clearer mind.

a women in a gym stepping up onto a box holding two dumbbells

Break a Sweat

The next way to improve energy is by exercising. Including both resistance training and cardio is ideal for your mind and body. The release of endorphins will put you in a better mood and also provide an increase in energy.

As mentioned in the last paragraph, recovery is key for optimal energy. Although training helps to increase energy, overtraining can deplete your energy. The amount will depend on your goals, schedule, and age.

A person may be able to keep up with a certain training regimen as long as they have the time for proper recovery. If their schedule doesn’t allow for recovery time, then I would suggest scaling back on training.


Nourish Your Body

Another very important way to improve energy is getting the proper nutrition regularly. This aspect can make a huge difference in your energy levels.

Eating healthy whole foods that have functions in the body will give you the most energy. Processed and high fat food will zap you of your energy.

Eating the proper amount is also essential, as consuming too much or too little for your body requirements will not have your energy levels up. Learn what your basal metabolic rate (BMR) is to know how much your body needs each day.  Then you can figure out if you’re consuming enough food or overfeeding yourself.

Usually, supplementation of vitamins and minerals need to be added as our food usually doesn’t have enough even if you eat healthy. Make an appointment for a physical to get your vitamin levels checked to determine your needs.

male and female out hiking in nature

Get Outside

The fourth way to improve your energy is to get in the sun and nature on a daily basis or at least as often as you can.

Many people are indoors all day with their work. Being in the sun helps to get your Vitamin D along with helping to lift your mood.

Research has also shown that getting outdoors helps your body’s ‘clock’ be more in-tune with nature’s light and dark cycle.  This helps to set your circadian rhythms and to improve sleep.

Being in nature also helps to quiet the mind. Take in all of the natural surroundings as opposed to the noises and distractions that can lower your energy.


Surround Yourself with Positivity

Lastly, it is important to surround yourself with people who are positive and engage in activities that you enjoy. Think about how you feel around someone who you have a great connection with and how much fun you have.

The same goes for enjoyable activities.  Find activities that make you happy. When you feel happy, you will feel more energized. Find that balance between work and play. In doing so, you will be more productive in a clear and positive manner.

When you play, you become reenergized since your mind is not at work. Mental exhaustion can be far more tiring than physical work. Having fun is part of taking care of yourself and will contribute to increased energy.



man jumping across big rocks in the outdoors

Don’t forget about your muscle health.

Our muscles make up 40% of our body and are responsible for keeping us moving, active and able.  That’s why staying on top of your muscle health is essential! Click here to learn how the clinically proven ingredient myHMB can help.

Martial Artist Jennifer Dietrick

Jennifer Dietrick

Jennifer Dietrick is a highly accomplished and successful health & fitness coach.  With 18 years of experience competing in physique sports, Jennifer designs specialized programs for each client to be healthy and strong.  With the desire to continue to learn Jennifer now spends her free time training and competing in martial arts.                

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