For post two of this 5-part series on Taking Back Your Life, I believe the next most prevalent thing our culture lacks is their energy.

You might have managed back your time to make room for your priorities, but now you don’t have the motivation to follow through.

We wake up already spent from the day before. Chronic fatigue seems to be a norm for our society… but why are we settling for this?

We dredge through our days, through our weeks, acting like it’s normal to feel worn out all the time. We wake up exhausted, down some coffee, push through to lunch where we have more coffee. We hardly cross the finish line to dinner and use whatever we have left to finally make it to bed.

Just to do it all over again.

And not to mention, the weekends. The point of a weekend is to give yourself a break from everyday work and have time to recover. But our weekends are so jam-packed running from one activity to the next that we develop the “Sunday Scaries” as the start of a new week approaches.

But I’ve come to learn lately, just because it’s common, doesn’t mean it’s normal.

We normalize issues in our world and think, “That’s how it is for everyone else, so this must be the way it is…” But maybe we should flip the script and be looking at it in reverse and question,”If this is so common today, what changed? Maybe this is how society always does it, but I don’t want to do it that way…”

Just because it’s common doesn’t mean it’s normal.

Some encouragement: While we’ll experience days where the need for rest is more prevalent because we’ve had a busy couple of days/weeks, spending your day-to-day totally wiped is a tough way to live. I’m here to encourage you that there is freedom from this. You don’t have to feel worn out every day of the week (even with kids). And also note, I’m referring to all-around energy and well-being, not sleepiness. That’s normal to feel as the end of the day approaches.

Here’s Your Warning

Since you had your encouragement, now here’s your warning.

Disclaimer: This will require effort and discipline to experience change. Nothing is easy, but hard work is a price worth paying. If you’re ready to jump in, keep reading.

Step 1: Exercise

Yes, exercise. This will give you more energy.

Simply moving your body releases endorphins which will kickstart that boost to keep you going.

I think our culture has gotten a lot wrong regarding exercise; you shouldn’t always feel absolutely dead after your workout. Sometimes it’s good to push yourself to exhaustion and do something like a HIIT workout, but not constantly.

If you are always feeling wiped after exercising (even if it’s basic walking!), minimize it. And if you’re always dreading your workout to the point of completely avoiding it, change it up.

Maybe you’re doing the exercise too quickly; maybe you’re going in the dead of the heat; or you’re holding your breath or not nourishing yourself. Ultimately, you should feel more energized after moving. Give yourself a week or two for a buffer if it’s been a long time… but your exercise should be the start to making you feel better.

A few more tips to troubleshooting: Start with eating something an hour in advance. Complete your workout in moderate conditions (no hot yoga yet) and make sure you’re breathing! Afterwards, replenish those electrolytes and have something with protein and carbs. Now, check in to see how you’re feeling.

Your workout doesn’t have to push you to exhaustion every time (I used to think this). And make sure you’re prepping yourself well, like hydrating and replenishing your nutrients. I used to always workout in the evening to avoid feeling miserable the entire day and to have the option to go to sleep if I needed. But I was just doing it wrong.

Start with something light and build your way up.

(Again, this is coming from a girl who dreads working out. The thought of completing reps every few days to “look good” was not worth the hype for me. Eventually, I was pressed with the idea that we are not called to a life of comfort and that convicted me. I know exercise doesn’t always feel good and requires investment & commitment, but it builds you in more ways than the physical. It will make you feel stronger and more capable. Plus, exercising merely for looks will leave you disappointed because it’s impossible to match that vision. Choose exercise for your health and strength.)

Step 2: Hydrate!

Hydrate, hydrate, hydrate. And I’m not just talking about chugging a whole ton of water.

This goes hand-in-hand with exercising. If you’re going to be working out, you need to be hydrating.

Most of our water is depleted of natural minerals (hello filtered fridge water!) and needs to be replenished. You might see a lot of people drinking electrolyte packets these days. Whether it’s sea salt or electrolyte mixes, make sure you’re adding nutrients back into your water to hydrate.

Remember: Quality over Quantity. You can chug all the water you want all day but it’s not doing much if you’re missing those minerals.

Also, consider anything else that you consume, especially caffeine. It will naturally deplete your hydration. So anytime you enjoy a cup of coffee or tea, have 2-3x more of water.

Step 3: Nourish

Your third step is to eat. Nourish your body, and supply it with foods to replenish vitamins and minerals.

Just like the water, if you’re moving, living, breathing, you need to be nourishing your body with food.

Most times when we’re tired, we’re quick to reach for the caffeine. And while sleepiness after a rough night’s sleep is reason to have that extra cup of coffee, a normal dip in your energy is not means to grab more caffeine.

If you’re tired, it might actually be because you need to eat.

So try that first. Then, reassess once you’ve eaten. After all, food is energy for the body. I think we highly undermine this.

As a side note, there are many diets that have developed over time, and a handful of them just aren’t sufficient to nourish your body. If you’re eating these diets, you will feel drained and tired. A balanced diet with sufficient protein, some carbs, and plenty of healthy fats and fiber will supply the nutrients you need to function well. There’s certainly room to play with the ratios for each unique individual, but overall, there should be balance.

Step 4: Rest

Last, but certainly not least, rest. This seems a bit silly to mention, but it can be overlooked. Rest is difficult for many people, depending on the season of life you’re in.

Obviously, 7-8 hours is what you’re aiming for, but anything you can get is sufficient. It’s more about the depth and quality of it.

If you’re not resting well and getting in that REM and Deep sleep, you will not feel rested. With exercising, it’s also key to work in your rest so that your body is repairing and rejuvenating after working hard. All of these steps coincide.

The quality of your rest can also be affected by the time you’re sleeping. The Earth’s natural circadian rhythm plays a part in regulting our systems. When the sun “sleeps,” you sleep.

There are other aspects at play here, not just your energy. Hormones, digestion, and memory are all affected by your circadian rhythm and rest. Next time you’re considering another episode, consider your whole system too. It needs rest!

Unsure of how to get that better sleep? Let me know below if you want to know more!

When All is Said and Done

In the end, each of these steps should set the foundation for regenerating your energy. If you find yourself exercising, hydrating and nourishing, as well as sleeping well, but still your energy is down, it might be time to reach for more support. Supplements can be necessary when your system needs that extra boost. I’ve loved Ancestral Supplements for a variety of needs.

Easier Said Than Done

I understand, it’s all easier said than done. But I’m not implying it’s easy.

These four fundamental steps are major building blocks to your energy. You might be frustrated and feel like this is a bit too simple. I think we can get too busy to realize we’re missing the mark on our well-being. Don’t knock these until you know you’re blowing them out of the water.

You might be surprised at the results. And maybe it’ll be helpful for your soul. 😉

OG