Get Energized for Summer

By Todd Gilchrist

Summer is right around the corner. And as the weather heats up, people start becoming more active. More activity requires more energy. So, here are some tips to keep you energized throughout your busy summer season. 

1. Water – Dehydration is often a factor in fatigue. Every cell in our body relies on water; therefore H2O is a primary component for producing energy. I carry around a 1-gallon jug of water with me to ensure I am getting adequate intake each day. Some of you might not like lugging around a gallon of water, so take this tip from one of my clients. Put four or five rubber bands around a reusable water bottle. Each time you refill the bottle take one of the bands off. Make it a goal to have no bands left on the bottle by the end of the day. This is a simple way to monitor your water intake without counting your refills.

2. Food – Without any gas in the tank it’s tough to make it through the day. In the summer we tend to expend more energy than in the colder months. Eating small, frequent meals throughout the day will greatly enhance your energy levels. But remember, not all calories are created equally. Just as a racecar uses high-octane fuel for performance, you want to stick with nutrient dense foods that are going to serve your body and mind with optimal energy. Eat healthy meals that consist of lean proteins, complex carbohydrates and healthy fats.  Oh yeah, I almost forgot ... you know that green stuff you get on your plate when you order a meal at your favorite sit-down restaurant? No, I’m not talking about the fancy garnish; I am talking about the broccoli, asparagus, squash and other vegetables that come with the meal. Load up on your veggies because they are packed with nutrients and energy!

3. Movement –From an energy stand point, getting up and moving is beneficial because it gets your heart pumping and your lungs take in more oxygen, causing a bio-chemical reaction that produces and releases energy molecules. A 10 minute walk at a pace that slightly elevates your heart and gets you breathing deeper is likely to create more energy. Even taking 5-10 minutes to stretch throughout the day will help get that blood moving through your body.  Remember, if you are not exercising on a regular basis you are limiting your energy potential. The beta-endorphins released from a 45-minute workout before work, during lunch hour or after work can provide for a great energy boost.

4. Relaxation – Stress takes a toll on our energy. A few times a week I make sure to practice some sort of meditation to shut everything off – mind and body. Taking some time to breathe, close your eyes and simply be in the moment will help you to relieve stress and save some energy. You don’t need to become a Buddhist monk or practice the art of Zen meditation. Simply lying in the park looking at the clouds or sitting on the couch with your cat might do the trick. Even if you only have 5 -15 minutes, taking a time out will help you to re-energize.

5. Sleep – I used to underestimate the importance of sleep, but now I make sleeping a priority. Not only does a good night sleep help to restore, repair and rebuild the mind, body and muscles, it also helps in living an energized lifestyle. One key to sleeping well is having a consistent internal clock. Getting up at the same time each day, even on the weekends, helps the body get into a rhythm.  Sometimes it’s tough after a long Saturday night, but if you want good energy on Monday, get up earlier on Sunday. Hitting the sack a little earlier Sunday night will better serve you than sleeping in late!

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