Most of us find that motivation is simple for the activities we want to do — but for activities we are less interested in doing, motivation is harder.
Although discipline always trumps motivation for things like exercise and eating healthfully, if your daily energy levels are already tanked, it can seem like getting off the couch and out the door requires a miracle.
We’re here for you. Whether you just want enough energy to take a brisk walk or commit to strength training a few times a week, we’ll give you all the hacks to beat the system, nourish the system, and give yourself an energy boost to start exercising.
Lace up your sneakers; we’re about to get moving.
How Can You Get Energy To Work Out?
Physical activity helps protect your physical health and your mental health. The CDC recommends healthy adults get 150 minutes of cardiovascular exercise each week, along with two resistance training sessions.
How do you maintain those guidelines while still holding down a job and making sure your family obligations are taken care of? By taking care of your body and taking steps to correct your low energy status. Here’s how to get it done.
Eat a Balanced Meal or Snack Beforehand
Pre-workout supplements may be popular, but some contain ingredients that can cause undesirable side effects. Most of them contain caffeine, and if you’re working out later in the day, it could interfere with your sleep.
A better solution is to eat a quick pre-workout snack about 30 minutes before you work out. Quick-burning carbs will supply you with the energy you need to get moving. Fruit is a good pre-workout option, along with a dab of nut butter (like peanut butter) to help your body fuel and prepare for the burn.
Other good choices include whole grains, which will give your body the boost of carbohydrates it needs to create more fuel without spiking your blood sugar and causing a crash that will leave you feeling tired later.
Stay Hydrated
Being dehydrated can lead to feeling fatigued. There’s no way you’re moving a muscle once you hit that brick wall of dehydrated tiredness. Instead, make sure you’re staying hydrated the entire day.
If you drink caffeine, remember that it is a diuretic that can cause you to become dehydrated faster. If you feel slightly dehydrated before your workout, hydrate with a full glass of water.
It’s also important to ensure you are hydrating during your workout, especially if you are sweating or in direct sun. How much water do you need? That depends on your activity level. As long as you drink enough water to keep your urine clear, you’re drinking enough to stay hydrated.
Get Your Greens
If your body isn’t properly nourished, you won’t feel as energized. Adding a greens powder to your health stack is a great way to make up for dietary deficiencies and support your energy stores.
When you choose L’Evate You Vitality Daily Greens, you get the benefit of nine greens and 30 superfoods along with our proprietary M-Charge Complex. M-Charge is a blend of ingredients that helps support your energy on the cellular level.
By supporting the mitochondria in your cells that create energy molecules called ATP, M-Charge can help support your energy goals. Over time, you’ll notice a more sustainable, cleaner-burning energy.
To stay consistent, work Vitality Daily Greens into something that’s already part of your routine — whether it’s an early morning glass of water, a pre or post-workout smoothie, or a daily pressed juice.
Choose a Workout You Love
Don’t love running? Don’t do it. Whatever gets your blood pumping is the best exercise for you. If you try a workout and hate it, try something new.
Finding yourself in an exercise program you hate is a common reason why you might be unsuccessful in sustaining your workouts.
If you’re already experiencing a lack of energy before you get to class, you’ll probably bail before you hit the door. Regular exercise is crucial for helping your body make more energy. By getting your blood flowing, you increase oxygen flow to your tissues and help your body and mind feel more alert.
Work Out With a Friend
Admit it. You’ve been avoiding your one friend who just started CrossFit because you’re certain they’ll somehow rope you into trying a class.
While that level of intense exercise might not be for you, finding a buddy to partner up with can help you feel more challenged and energized for your workout routine.
Having a friend on board also adds a layer of accountability that may help you decide to do a workout even after you’ve had a long workday.
Warm Up
You don’t put most food in a cold oven, and you shouldn’t start your workout without warming up unless you enjoy the debilitating soreness from a pulled muscle.
Warming up also helps ease your body into physical activity and helps you change your mindset so you’re focused on your workout. A good warmup might be a walk, a few minutes on a bike or rower, or just some light stretching. Once your blood gets pumping, you’ll feel a natural energy boost that helps you focus on exercise.
Do Your Workout Outside
There are many benefits to working out in nature. Not only does nature help us feel centered and increase our feelings of well-being, but bright light can boost your energy levels, especially if you are working out in the morning.
Your circadian rhythm operates on light, and your body naturally recognizes light as a sign to be awake. In response to the light, your body releases cortisol, a hormone that helps wake up your body and mind.
Use Music for Motivation
Nothing will pump you up for a workout like your music selection. Maybe you love listening to podcasts or books, but if you find yourself in need of an energy booster, try switching your soundtrack to fast-paced music.
The music will help boost energy levels, activate your mind, quicken your heart rate, and elevate your blood pressure to help you get going. Don’t worry; one of the great benefits of regular exercise is decreased blood pressure, so you won’t harm yourself by listening to fast-paced music.
How Can You Make the Most of a Workout?
Some workouts will be better than others. Some days you’ll simply be showing up. On days when you’ve had enough sleep, feel good, and are ready to work, you can take steps to make the most of your workout.
Listen to Your Body
First and most importantly, don’t ignore the value of a rest day. If your body is telling you that you went too hard the last time you worked out, skip a day and allow your body to rest. Make sure you drink plenty of water and get between seven and nine hours of sleep that night, so you can come back stronger the next session.
Listening to your body during a workout is also crucial. If you’re doing lunges and suddenly get a cramp, for example, switch to a different exercise. As a side note, making sure your diet has plenty of magnesium and potassium can help you avoid cramps.
Replenish Your Electrolytes
Electrolytes are minerals your body needs to maintain homeostasis. Electrolyte levels can drop after vigorous exercise (and even after some low-intensity workouts), and replenishing them is key to amping your energy.
Post-workout, grab your greens powder. The mushroom blend inside L’Evate You Vitality Daily Greens helps balance your sodium levels, an essential electrolyte for keeping your energy balanced.
Focus on Your Goals
You want to have more get-up-and-go energy, and maybe you want a routine that supports heart health and weight loss. No matter your goals, you can reach them with lifestyle changes. The best way to be successful is to make one small change at a time.
Small changes lead to big success. The more milestones you hit, the more energy and motivation you’ll experience to go further and accomplish more. Exercise is a part of healthy living, and you can do it!
The Bottom Line
You need exercise, but you also need the energy to get started. Make sure you get enough sleep, stay hydrated, eat a balanced diet, and avoid excess caffeine. Treat your body well, and grab your favorite flavor of L’Evate You Vitality Daily Greens to fill in dietary gaps and give your body the nutrients it needs to thrive.
Sources:
How much physical activity do adults need? | CDC
The 10 Best Foods to Eat Before a Workout | Men's Journal
Exercise: 7 benefits of regular physical activity | Mayo Clinic
Effects of Light on Circadian Rhythms | NIOSH | CDC
The Effect of Classical Music on Heart Rate, Blood Pressure, and Mood | PMC