Fatigue Busters

Other than the obvious getting 8-9 hours of sleep a night for an athlete, check out these tips for staying energized for your day-to-day activities and workouts:

  1. Drink water – Water promotes oxygen flow to the brain and thereby promotes alertness.
  2. Breathe – When we are fatigued, our breathing becomes shallow. Take several deep, diaphragm breathes every 10 minutes through the time of greatest fatigue.
  3. Stretch – Big muscle movements and stretches get blood flowing and that all-important oxygen moving to the brain. Brisk walking on the spot for even one or two minutes is ideal, but there are many sitting and standing movements which are equally effective.
  4. Turn on the Light – Light signals our bodies to be awake and alert.
  5. Nap – Cat naps will result in measurable improvements in alertness.
  6. Sniff – Both peppermint and lemon scents are known to promote alertness.
  7. Drink Tea – As simple as it may sound, having a cup of hot tea is a great pick-me-up. Choose one of the many non-caffeine varieties and enjoy!
  8. Take a multi-vitamin – Deficiency in certain vitamins & minerals can cause fatigue.  An alternative is to increase colorful and varied vegetable intake.

**If you feel you have a HUGE problem with fatigue, see your doctor to be tested for low-blood sugar, anemia (iron deficiency), or thyroid issues**

So what do you do to keep energized during the day and crash soundly at night?  What are some tips you could share with others?  How does poor sleep affect your workout & good sleep affect your workout?  How do you find balance and keep from wearing out?

6 thoughts on “Fatigue Busters

  1. Today’s food:
    Reduced calorie peach guava naked juice
    Cranberry bobo’s oat bar
    Cranberry kombucha
    Sesame sweet potatoes
    Bagel chips

    Anyone else?
    🙂

  2. For the program that I follow I get one free day each week to eat however I feel. It is a fabulous way to not feel deprived and also reminds you have awful you feel after eating junk. This was my free day.

    Kashi puff cereal with milk and protein powder
    Pizza Hut lunch buffet
    raspberry cheesecake
    Whopper meal with Dr. Pepper

    1. NICE! I love how when we take our free day, we really know how to throw down! Now I’m craving Pizza Hut buffet!! The chocolate dessert breadsticks are to die for. Seriously. I will probably literally die if I ever eat them again. 🙂

  3. Thursday’s Food Choices

    Detour protein bar
    Chobani pomegranate greek yogurt with chia seeds
    baked tostitos scoops with cottage cheese – veggies
    air popped popcorn
    udon noodles with saucy chicken baked in crockpot

  4. Fatigue used to be a huge problem for me prior to starting Farrell’s. I quickly realized that it was because I was severely dehydrated. I literally lived on Diet Pepsi for hydration. Now I drink around 60+ ounces of water. It keeps my migraines at bay too. The nutrition plan I follow keeps me energized throughout the day. My body now knows I’m going to eat about every 2-3 hours, so I have to eat otherwise now I start crashing. I fuel up with string cheese, yogurt, hard boiled eggs, or protein smoothies. Keeps me going for another couple of hours. Working out 6 days a week is keeping me energized too, but it’s also helping me sleep better. Although, I’m not gonna lie, I haven’t cut out my Diet Pepsi addiction completely. I really need to kick the habit though. I do find I need more sleep because the caffeine is keeping me up too late. Poor sleep definitely affects my work out. I barely have enough energy to get through 45 minutes of kickboxing if I don’t get enough. I should also start incorporating multivitamins to help.

    Well, I went to a Brewers game yesterday, so my food log is not so healthy. I didn’t do too terribly though. I follow the same nutrition program that Abrey does, so I would consider this my “free” day. 🙂

    Sandwich Thins w/ Peanut Butter
    Chobani Greek Honey Yogurt
    Lean Cuisine Three Meat Pizza
    Klement’s Jumbo Hot Dog
    French Fries
    1/3 Cheesecake Factory Cobb Salad
    1/2 Pina Colada Cheesecake

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