6 ways to win your week!

Achieve all your goals by powering up your energy levels

Make time for breakfast
Do you rush out the door every morning clutching a cereal bar because you’ve not had time for a proper breakfast? Getting up ten minutes earlier and boiling or scrambling a couple of eggs will give your body the essential fats and protein needed to build a bigger and leaner body. And more than that, you’ll also get a sustained energy boost all day long, according to a study published in the journal Nutrition Research, which found that men who ate eggs for breakfast had higher energy levels throughout the day than those who had a carb-based breakfast of cereals or bagels. Here’s three more reasons to start your day with a couple of eggs.

Drink more water
Dehydration is one of the most common causes of fatigue, with only a small percentage-point drop in your water levels linked to a big decline in mental and physical performance. But it’s also the easiest problem to solve – you just need to drink more water. Set yourself a target of drinking a couple of litres during the day and keep bottle of water with you at all times to regularly sip from. If you’re especially bad at taking on enough fluids simply set an hourly timer on your phone or computer to remind you to take a big swig. And remember that if you work out you’ll need to increase your water intake accordingly, especially in warm or humid conditions.

Work out earlier
Speaking of exercise, do you delay your workouts until the evening because you’re worried that training first thing will leave you yawning all afternoon? Your fears are misplaced, because getting your session done earlier will make you more alert and more positive for the rest of the day, according to the Academy Of Management Review, which also reported data suggesting that exercising during your lunch break can actually reverse the tiredness and fatigue caused by your morning’s work. In short, exercise will make you more energetic, not more tired. Here’s 7 ways to ensure every session is as perfect as possible.

Lunch on lean protein
If you suffer from afternoon slumps where all you want to do is curl up under your desk and snooze away the rest of the day some simple changes to what you eat for lunch can keep your engine at full throttle. Post-lunch energy crashes are caused by eating a very carb-heavy meal, so instead eat a protein-rich meal with plenty of fresh veg – a chicken or tuna salad is perfect. And don’t be afraid to spice things up with some chillies or jalapeño peppers: spicy food fires up your metabolism to make you more alert, according to the American Journal Of Clinical Nutrition. And take your time over each meal: here’s why doing so will help you lose fat faster.

Turn up the volume
As soon as you sense sleepiness creeping up on you, stick on your headphones and tune in to your favourite radio station or playlist. Research has shown that music heightens motivation and stimulates interest because comprehending a tune synchronises both left and right hemispheres of the brain, which instantly makes you feel more alert. Just try not to sing along.

Get some sun
Vitamin D is an essential nutrient involved in energy production that our bodies manufacture in response to sunlight exposure. But if you live in the UK, or other higher-latitude parts of the northern hemisphere, then the chances are you may be vitamin D deficient because of a lack of direct sunlight for most of the year: one study found more than 50% of the UK adult population have sub-optimal levels. If the sun is shining take a walk outside, or go for a quick run, and make sure your forearms are exposed to the sunlight. Or you could take Vit-D3. Here’s more on why vitamin D is so important to optimal health.

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