6 Ways to Amp Up Your Energy

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A frequent complaint from many people I talk to in regards to their health is a lack of energy. Exhaustion, fatigue, and feeling drained plague a huge percentage of the population. Poor diet, lack of exercise, sleep disturbances, nutrition deficiencies, hormonal imbalances, and some conditions can all contribute to low energy.

As a wife, mom of 4 (+ 6 months pregnant with #5), business owner, and just having a busy family & work schedule each week, energy can elude me at times too!! I have really had to find ways to boost my energy NATURALLY without the caffeine jitters (plus that’s not so good for my adrenals or little guy in the belly) while supporting my body without stimulants or sugar…

 

  1. Get restful sleep ~ I know this seems like a no-brainer, but seriously, it is CRUCIAL to make sure you are getting adequate rest to operate at your optimum level during the day. If I don’t get a MINIMUM of 6 solid hours of sleep, I am pretty much in a slump the whole next day… If you don’t get a good night’s rest, sometimes a 30-minute power nap is refreshing and will perk you right up!
  2. Exercise ~ This can be a tricky one because most are thinking, “How can I exercise when I’m tired all the time?” It seems counterproductive when you are already wiped out, but even a quick 15-20 minute walk, jog, or on an elliptical/treadmill will bring your heart rate up, release endorphins, and give you just the boost you might be missing.
  3. Essential Oils ~ There are some amazing oils and blends that are uplifting, invigorating, and refreshing to the senses. En-R-Gee, Peppermint, Motivation, Lemon, Orange, and Joy are all my favorites for putting a pep in my step, I diffuse them in my diffuser, or dilute with coconut oil and rub them on me!!!
  4. Diet ~ A diet full of processed foods, sugar, caffeine, and alcohol is a recipe for little to no energy. In fact, caffeine and sugar can make you feel LESS energetic!! (Ever had a sugar crash?) Whole, raw, fresh foods filled with iron (garbanzo beans, lentils, olives, spinach, swiss chard); B vitamins (almonds, eggs, salmon, avocados, broccoli, sweet potatoes); magnesium (black beans, cashews, quinoa); vitamin C (bell peppers, cauliflower, oranges, strawberries); and calcium (collard greens, turnip greens, yogurt) supply your body with vitamins and minerals to stay energized all day long.
  5. Supplements ~ Again, Young Living has us covered in this area too!!! NingXia Red, NingXia Nitro, Multi-Greens, and Super B tablets are wonderful for supporting natural energy levels, mental alertness, and clarity.  I can really tell the difference on days that I have not taken my supplements, or when I (heaven forbid) run out of them!
  6. Music ~ Turn up the beat! Sometimes, when I’m feeling just “in a funk,” and I know I’m sleeping, eating, and exercising well, AND I’ve oiled up and taken all my supplements, music helps put me in a good mood and gets me moving! Find whatever you like and suits your tastes. My “get up and go” music is usually Beyonce or Rhianna, but my husband prefers AC/DC 

 

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*When I’ve got “Diva is a female version of a hustler” blaring in my ears, I can’t help but MOVE IT!!!!* 😉

10 Tips for Restful Sleep

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Benefits of Sleep

Repairs your body, builds immune system, reduces stress, improves memory, and reduces risks of diseases (cardiovascular & diabetes, & more). Proper sleep gives you energy, helps you accomplish more, be more creative, and keeps you well!

 

10 Tips for getting restful sleep

  1. Avoid stimulants, ie. caffeine, nicotine, alcohol 3-6 hrs before bed.
  2. Keep your room dark, cool, quiet… Comfy bed & pillows a PLUS! Keep kids & pets OUT!! Also, no computers, TV’s, tablets, phones, etc, and don’t bring your work to bed either!! Keep the mental association between BED = SLEEP.
  3. Before bed soothing routine.. An hour or so before bed, start with a bath, reading, journaling, soft music, and dim lights. Avoid work and stressful situations before bed. Stress releases cortisol which makes you alert.
  4. Use specific essential oils for your evening routine so your brain associates them with sleep.  Some of my favorites are Young Living’s Lavender, Vetiver, Tranquil Roll-On, Peace & Calming, and SleepyIze for the kids (knocks them right out)!!
  5. Don’t watch the clock!! If it takes longer than 20-30 mins to fall asleep, get up, try some light reading, or listening to mellow music with lights dimmed (bright lights stimulate).
  6. Nap before 5pm or not at all!
  7. Avoid late night snacking or a late dinner… Finish dinner several hours before bed, and if you are hungry before bed, eat something light, like veggies or nuts.. (My personal favorites are carrot sticks or almonds)
  8. Time your water just right — hydrate throughout the day, and only drink a little bit of water about an hour before bed.
  9. Exercise no more than 3 hours before bed. Exercise releases cortisol, which again, like stress, can make you alert.
  10. Plan for the next day and morning. Getting clothes, lunches, the coffee pot, and anything else you need in the morning all ready before you go to bed will help your mornings go a little smoother, and you’ll rest easier knowing things are in order!!

What are some ways you could improve your bedtime routine? Comment below to chime in!