What should I be taking or eating for more energy?
February 4, 2021
Written By: Nutrition Coach Mairead Ever feel like you're dragging a bit and wondering if there's something specific you should be eating to have more energy? What about whether you should take a certain supplement to boost your energy? This is such a common question I get from clients and for good reason - we're all tired!
Between being busy, looking after others, and trying to stay active ourselves, most of us have a lot on our plate and want to have the energy to take it all on.
There are certain nutrients that can cause fatigue if we're low in them. To find out if you have a deficiency, the best option is to get blood work done and go over the results with your doctor. They'll let you know if there's something you're missing that needs a supplement!
If you don't have a specific deficiency and are wondering what else you can do, here's some questions to ask yourself:
Am I getting enough sleep consistently?
Am I eating enough overall?
Am I eating consistently throughout the day?
Am I taking in a balance of carbs, protein and fat?
Am I ever choosing caffeine when I might actually need to eat?
Did you say "no" to any of those questions? That's where to start!
If we're not sleeping enough, there's no food or supplement that will fully make up for that. While there are lots of times when quality sleep might not be possible, aim to do the best you can, when you can. If we're not eating enough overall, our energy levels will be low. We literally get energy from food! If you're always trying to eat as little as possible for weight loss, you run the risk of not getting in enough energy.
Not sure if you're eating enough? That's the time to touch base with a dietitian!
Do you often go more than 3 or 4 hours without eating? That can lead our energy to be inconsistent throughout the day. Try eating more consistently and see if your energy improves. If you tend to limit or boost one macronutrient over another, our energy can drop. Aim to include a combination of all three - carbs, protein and fat - at your meals and snacks to help your energy last longer and avoid crashing within an hour or two.
If you frequently find yourself grabbing a coffee at meals instead of taking in a real meal, there's no way you're getting enough energy from food - caffeine is great but it only lasts so long before we need more.
Look at your day and see if you usually lean on caffeine when your energy drops.
Having a balanced snack and some water might help you feel more clear-headed and keep your energy consistent.
Try some of these strategies and see if your energy gets better! If you make any of these changes, share it on social media and tag Degree Fitness Seaforth!
Still looking for more nutrition answers? Talk to a dietitian for evidence-based advice personalized for you! Virtual Nutrition Consultations are still going, and we are looking for 2 people to join On-Going Nutrition Coaching! Email mairead@degreefitnessseaforth.com
for more info!
Struggling with cravings? Check out our new "Conquer Your Cravings" e-book for real advice to help you eat better and take control of your health. Click here to download yours!
Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly My gym ownership journey started in December of 2019. At the time I was managing the day to day Degree, coaching classes/appointments and running events/programs. The previous owner had some really exciting things coming up in her life that required big changes. One of them being handing over the keys to someone else. It was an immediate yes, and an absolute honour! Degree was originally founded as a place to workout with a group of like minded, amazing people. Using fitness as a vehicle for a better overall life (happier people, healthier people). I always believed int eh original mission, vision an values of Degree and they haven’t changed much over the years :) Fitness to me was a way to escape; I could move my body, stay strong and feel empowered when everything else around me felt like it was falling apart. I’ve continued to use fitness to improve my overall health and strength, and just like when I first started, to stay grounded when everything else feels shaky. Fitness to me, and at Degree, is more than muscles. It’s helping our clients have a safe space they can come, be themselves, and workout with their gym buddies. As they do this, the most amazing things happen, and it makes our hearts soar as you Coaches… We see you light up when you crush a hard workout, or do something you didn’t think you could do. When you share a bright spot and everyone in your class is genuinely happy and excited for you, too! When you start to realize, and believe , that you are whole heartedly capable of anything you put your mind to. That you are worth it; you always have been. Degree is the cornerstone of health and wellness, and we will always be here to help you, and our community live their happiest, and healthiest lives! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!