“Energize Your Body”
By: Nimi Clare
B.Sc., certified personal trainer, certified fitness consultant, certified group exercise instructor, Pilates instructor, yoga instructor
Do you feel like you drag your feet most days and just don’t have the energy to get things done? If that is the case, it might be time to review your diet. Ask yourself the four questions below and if you answer NO to any of them then try to make a change in that area. You might be surprised how your energy increases.
Do you eat every 3 to 4 hours throughout the day? If you answered no try making an eating plan the day before. Most likely you’ll know what your schedule is like for the following day. Sit down the night before and write down what times you’ll be eating according to your schedule. Going no more than 3 to 4 hours without eating keeps your body fueled and energized. Eating regularly throughout the day avoids overeating the wrong types of food at the end of the day.
Do you balance your meals with at least 3 of the 4 food groups? It is recommended to reduce the size of your meals and eat 3 mini meals and 2 to 3 snacks throughout the day. You should avoid overeating, which can cause you to feel tired and sluggish. At each meal try to have at least 3 of the 4 food groups and for snacks at least 2 of the 4 food groups. Eating this way will not only keep your metabolism from decreasing but it will provide your brain with a slow and constant supply of glucose (form of energy used by your body).
Does most of your daily supply of food consist of fruits and vegetables and whole grain foods? If your daily diet consists mostly of cookies, donuts, white bread and other high sugar foods this might be the main cause of constant fatigue. These high glycemic index foods enter your body very quickly causing high sparks in your energy followed by quick drops in your blood sugar levels. These foods give you a quick energy boost followed by a low energy slump. What you need to do is replace these foods with foods that have a lower glycemic index. Try eating more vegetables, whole wheat breads and pasta and brown rice, just to name a few. These foods will provide a slow and constant entry of glucose into your blood keeping your energy levels stable throughout the day. Also, consuming proteins with carbohydrates or fats stabilizes blood sugar levels.
Do you consume at least 8 to 10 cups of water a day? Check your hydration level by looking at your urine. Dark urine indicates that you need to be drinking more water, whereas, pale yellow urine indicates you’re well hydrated. Aim for 8 to 10 cups (250 ml equals on cup) of water a day and more if you’re physically active. This does not include any caffeine beverages, such as coffee, tea and pop. If you’re drinking these beverages you need to increase your water intake to replace the water loss caused by these diuretics. Dehydration can result in muscle cramps, headaches and fatigue, just to name a few. So drink up!
Nimi Clare's Biography
It doesn’t matter what your goal is; losing weight, gaining weight or training for an event, I can help you get there! I possess a Bachelor of Science Degree in Nutrition and I am certified as a personal trainer (CPTN), a group exercise fitness instructor (OFC), a fitness consultant (CFC), a work wellness ergonomic specialist, a Pilates instructor and a Spinning instructor. Working for approximately 9 years in this field has allowed me to work with a variety of people and gain experience in different areas of this field. My experience includes designing individual programs, conducting fitness assessments, teaching group exercise classes, leading stretch breaks, organizing fitness/wellness challenges, running a nutrition program, writing health newsletters, writing promotional newsletters and researching and presenting on various health topics. In addition, I have also had one of my articles published in a magazine and another one published in a newsletter for Public Health. I believe my experience along with my educational background would be a great fit in helping you achieve a healthier lifestyle. So, get inspired and start today!
Thanks for reading.
Energize Your Body
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