One of my clients recently commented that she still feels that afternoon drag around 2:00 to 3:00 in the afternoon and wanted to know how to overcome this. I was actually surprised to hear that she was still suffering from this drag time because she’s been a boot camp member for long enough to have improved energy levels. I gave her the following recommendations:
1. Get enough sleep and make it the best sleep you can. We are all busy moms and some of us have more on our to-do list than others, but sleep is important enough to make it to the top of that list. If you’re not getting the sleep your body needs, you can forget feeling good, let alone lose fat. Without proper sleep your body is running on empty and you won’t be your best at anything, including being the best mom you can be.
- Get to bed by 10:00 p.m.
- Turn off all electronics by 9 or 9:30 (computer, t.v., i-pad, cell phone, etc.)
- Make sure your surroundings are very dark. Wear an eye-mask, cover your digital clock, put cell phones and electronics in another room to recharge.
- Drink some herbal tea about an hour before bed.
- Don’t drink (or eat) caffeine after 12:00 noon.
2. Hydrate with water to reduce the feelings of fatigue. Your body is mostly water and it needs fresh, clean water to function optimally. When you are dehydrated, there is less blood volume leading to higher concentrations of nutrients and waste products in relation to the amount of liquid. This can cause decreased blood flow the the capillaries (the smallest blood vessels) and make you feel tired, weak, thirsty and even cause blurred vision. You should be drinking at least half your body weight in ounces. So, for instance, if you weigh 150 pounds, then drink 75 ounces of water daily, plus an extra cup or two if you exercise or you perspire heavily.
3. Exercise regularly. You should be active most days of the week. Your body is meant to move and vigorous exercise keeps you energized. Yes, I know, it’s hard to get up early in the morning when you are tired and have three kids who will be hanging all over you the minute you’re done, but I can guarantee that you will feel refreshed, energized and ready to take care of your family and yourself after you work out!
4. Eat regularly without grazing. Eat breakfast when you wake up, eat lunch and dinner when you’re hungry and snack when you are hungry or when there will be more than six hours between meals. Eat real food like clean, lean protein, vegetables, fruit and some nuts and seeds. Eat enough good, wholesome, energy-providing foods to crowd out the junk food. And remember, sugar makes you feel tired, foggy brained and depletes you of energy (it doesn’t provide long term energy.)
1. Make sleep a priority. Is that t.v. show really adding quality to your life?
2. Measure out how much water you should be drinking daily and pour from that container.
3. Get moving! If you’re inactive now, start with a walk. If you’re already active, increase the intensity or add another day.
4. Eat breakfast. You know it’s the most important meal of the day! You can hard cook (and peel) some eggs the night before, cut up some melon/red peppers/cucumbers/etc., grab a handful of walnuts and you’re good to go!