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Wake Up! 10 Ways to Get More Energy

jogging a greay way to get more energy

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From staying hydrated to living with more mindfulness, how do you build, balance and get more energy?

Having our health is the true meaning of wealth, and feeling great is a luxury. This year has taught us this lesson directly, and we are embracing the opportunity to be as healthy as possible during these times of difficulty so we can show up more fully for our work, our families and ourselves with positivity and energy.

From managing our caffeine intake to sleeping more soundly, to balancing mindful activity with sweat-inducing fitness routines, we have highlighted the top ten ways for you to get more energy. And it’s not just about finding ways to boost your energy, but, rather, maintain your energy through everyday practices and wellness rituals. It’s time to awaken…learn how to get more energy now.

stay hydrated to increase energy fast

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HYDRATION
Staying hydrated is one of the best ways to maintain your energy throughout the day. Water provides the essentials for our cellular health to optimally function, including balancing our temperature and protecting more sensitive tissue in the body. When you aren’t getting enough water, dehydration quickly causes your energy levels to drop, so, before hitting the espresso bar, opt for a tall glass of water instead.

But how much water do you need to get more energy? On an average day, whether you are working desk-side or on the run, make sure you are consuming approximately eight glasses of clean water every day, as advised by the Mayo Clinic. Keep in mind, we all process liquids and foods differently and have varying lifestyles, so always listen to your body when finding your ideal water intake. And for those of you who can’t stand a plain glass of water, opt for a natural sweetener to add in, like fresh-squeezed juice or citrus slices. And, a spec of pink Himalayan Sea Salt can improve your body’s ability to absorb all that great water.

setting up your Yoga mat for a power flow can be the perfect way to get you clear-headed and inspired to cruise through your day with more sustained energy.

yoga is a great way to get more energy fast

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QUICK FITNESS
Another tip on how to get energy fast is to squeeze in a workout. There is nothing quite like a high-intensity (and sweaty) workout to get your heart rate up and your blood flowing. Consider adding in a workout during the day when you typically begin to lose your energy. A boxing class is a great way to get you on your feet and sharpen your focus as it is a total body workout.

If you want to keep it easy and workout at home or in the gym, a Peloton cycling machine is an amazing alternative to the real thing, while setting up your Yoga mat for a power flow can be the perfect way to get you clear-headed and inspired to cruise through your day with more sustained energy.

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healthy caffeine to help get energy fast

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CAFFEINE
Of course, we had to include caffeine in how to get more energy. Caffeine, in moderation, is an excellent way to revive your focus and get you back in the game. Healthy coffee options like Four Sigmatic’s mushroom coffee paired with superfood creamers, are tasty alternatives to your basic cup of Joe. If you happen to be sensitive to the caffeine in coffee, there are plenty of other natural options, too, like matcha green tea, single-origin cacao in the form of a bar or beverage and Yerba Mate tea.

Make sure to balance your intake of these natural stimulants with lots of water and a balanced diet, so you avoid getting the shakes and crashing and burning once the caffeine wears off.

goal setting and mindfulness increases energy

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MINDFULNESS
An espresso shot or a sugary treat might spike your energy for the interim, but if you are looking to build energy over the long-term, then taking our focus upstairs is key. The most important way to get more energy can reside in how you are mentally processing things. Our daily thought patterns, our relationship to our stresses and the way we move through our day can drastically impact the way we store and use our energy.

When we engage in mindful awareness, we are actually changing our chemistry, which affects the brain’s limbic system. This is where the body stores the stress hormone cortisol that can be damaged with chronic stress, ultimately affecting the entire body.

So, instead of feeling drained and exhausted just at the mere thought of our schedules and responsibilities, it’s important to take a step back, head to a yoga class, commit to ten minutes of breathwork, practice journaling our emotions and always remind ourselves that we are doing the very best we can. It’s a journey to finding how to get more energy.

To create more energy (and positivity) in our lives, we recommend personal goal-setting and meditation retreats, to keep us motivated but always present.

Vitamins like B12 and iron are easy-to-take supplements that you can add into your wellness routine and can make a great difference for people who are struggling with maintaining their energy levels.

An espresso shot or a sugary treat might spike your energy for the interim, but if you are looking to build energy over the long-term, then taking our focus upstairs is key. The most important way to get more energy can reside in how you are mentally processing things. Our daily thought patterns, our relationship to our stresses and the way we move through our day can drastically impact the way we store and use our energy. When we engage in mindful awareness, we are actually changing our chemistry, which affects the brain’s limbic system. This is where the body stores the stress hormone cortisol that can be damaged with chronic stress, ultimately affecting the entire body. So, instead of feeling drained and exhausted just at the mere thought of our schedules and responsibilities, it’s important to take a step back, head to a yoga class, commit to ten minutes of breathwork, practice journaling our emotions and always remind ourselves that we are doing the very best we can. It’s a journey to finding how to get more energy. To create more energy (and positivity) in our lives, we recommend personal goal-setting and meditation retreats, to keep us motivated but always present.

marekuliasz / Shutterstock

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A SUPPLEMENTAL BOOST
Sometimes we just need a little extra help. According to Healthline, the Ayurvedic herb Ashwagandha is excellent for increasing energy and lowering your cortisol levels, while CoQ10 can significantly help people who have low levels of this naturally occurring enzyme.

Vitamins like B12 and iron are easy-to-take supplements that you can add into your wellness routine and can make a great difference for people who are struggling with maintaining their energy levels.

When considering a supplement to introduce into your lifestyle, it is important to talk with your healthcare provider or a trusted professional to help you determine exactly what will work for you and how you specifically can find ways to get more energy.

mindful breathing increases energy fast

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BREATHWORK
Mindful breathing is one of the most powerful tools we have to take our mind from stressed to present. While using the breath is a fantastic way to re-center during the day, it is important that we are aware of how we are breathing to get more energy. To begin, take a long inhale through the nose, breathing from the lower abdomen rather than taking shallow breaths from the chest, and then follow that with a slow exhale, contracting the belly and breathing out through the nose.

Here, we are able to regulate the oxygen flow in our blood, thus increasing awareness, focus and ultimately more productivity when we do get back to our work. The best part about this practice? It can be done anywhere…in the car, during a meeting, throughout your fitness classes and especially during those high-stress moments that are sure to greet us.

My guided meditation on the ICONIC HOUR podcast takes listeners through a 15-minute meditation focused on monitoring the breath. It will also help in alleviating stress and overwhelm, so you feel refreshed and ready to take on your life with a little more equanimity. If you ask me how to get more energy, I’ll always say yoga.

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walking a quick way to get more energy

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A WALK IN THE PARK
Oftentimes, it is our environment around us that can impact how good we feel, how much energy we get to offer and our relationship to the tasks at hand. And because working from home is the norm in 2020, we understand how tiresome the same space can get when we are staying safe indoors. We recommend stepping out of our normal routine by taking breaks during the day to change our environment, and our minds. A brisk walk in the neighborhood can do the body a world of good.

Breathing in fresh air wakes up the brain and getting your heart rate up while moving the blood through your whole body allows you to come back to the desk with renewed energy. Taking a local hike if it’s accessible is also a great option, called “forest bathing” by some, while city dwellers can try hitting the local parks in your area for a dose of nature. How will you use your local environment to get more energy?

For many people, eating nutrient-rich bananas, kale and apples can directly help with boosting your energy.

fresh produce in daily diet increases energy

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FRESH PRODUCE
It’s no secret that a fast-food meal (cheeseburger and fries, anyone?) can satiate our mid-day cravings. But, afterwards, it’s all too common to feel lethargic as your body digests the salts and fats packed into your cheat meal. Opting instead for organic (when possible) fresh produce encourages healthy digestion, essential nutrients and in some cases a boost of energy. A mostly plant-based diet abundant in fresh vegetables and a variety of fruits should always be your focus when grocery shopping and while eating out.

By speaking with your healthcare professional about maintaining a balanced diet and even taking a DNA test to determine what specific foods are best for you, you are steps closer in identifying what works with your unique genetic makeup and understanding how to get more energy. For many people, eating nutrient-rich bananas, kale and apples can directly help with boosting your energy. And healthy snacks like almonds, popcorn and peanut butter pack a lot of protein and keep blood sugars stable for a more balanced body and brain throughout the day.

Another perk is that eating a healthy diet that is high in fiber and low in added sugars can help you sleep better, too, according to Sleep.org. This can potentially add up to two extra hours of sleep per night, which is another one of our hacks to help keep energy levels high.

increase energy by reducing sugar

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MONITOR GLYCEMIC INTAKE
Harvard Medical School found how sugars in high-glycemic foods (cereals, instant rice, processed starches) help the body to get more energy fast; however, that insulin rush then depletes the blood glucose over the next couple of hours, leaving you exhausted and even light-headed. Avoiding high-glycemic foods and snacks can be a game-changer for many.

Instead of choosing those sweet and starchy treats often found at the check-out aisle, opt for items like brown rice, tomatoes, apricots, chickpeas, sweet potatoes and quinoa. You will notice a steadier flow of energy throughout your days, and over time this lifestyle will provide you with a healthier and more “awake” mind and body.

best way to get more energy is restful sleep

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SLEEPY TIME
Sleep is crucial to restoring our energy levels. Although we have traditionally been taught that we should be getting at least seven hours per night, there is really no magic number that we should all adhere to, rather there is a specific number for each one of us. If you’re not sleeping well at night, how can you expect to get more energy throughout the day?

According to Sleep.org, we should be asking ourselves three questions to determine how much sleep we should be getting. This includes how long it takes you to fall asleep, if you need an alarm clock to wake up and write down when you go to bed, when you wake up and how you feel during the day, especially when your sleep routine changes. This way you can build a sleep plan that caters to your specific lifestyle.

There is also great value in choosing a mattress that is ideal for you, and at ICONIC LIFE we have helped kickstart this process for you by rounding up our favorite mattresses on the market. Don’t forget: consistency with your sleep schedule is key, so set a nighttime routine and stick to it, because there is nothing quite like waking up feeling refreshed, energized and inspired to take on a new day.

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