Boost your Energy Over the Festive Time!

fred-at-rowing-training.jpg

It is often hard to balance parties, family time, work, Christmas shopping, sleep, exercise and time out! So at the Energised Offices we thought we would give you our Top Ten Tips to help Boost your Energy and keep you fit and well over the festive period…..

1. Eat your Breakfast!

Even if you have been out the night before, or over indulged a small breakfast will balance the blood sugars for the day, boost your energy and help you to avoid the chocolate box later in the day… try porridge with kiwi fruit, almonds and manuka honey for a immune and energy boost – yum! 

2. Drink plenty of water

Water will boost your metabolic rate, help break down your food into energy and keep you looking fresh and well.  Try a mug of warm water with lemon in the morning to detox the body, followed by green tea – then water with lemon through the day, peppermint tea  for digestion and camomile tea to help you sleep.

3. Keep your body moving & get active…

So we all know that over the festive time it is about relaxing with family and friends, watching films and sitting by the fire. However, if you do just a little bit of exercise – brisk walks up hills,  gentle jogs, dumbbell and swiss ball routines at home, core work and swimming – it will help maintain your fitness levels, keep your energy up and help you to feel confident.

4.  Limit your Caffiene…

Although caffiene will give you a short term boost it, you will then begin to rely on it and feel more tired when the effect has passed and then need more.  Fruit juices will give you the natural sugar boost you will be looking for, without the high and then the huge low..

5. Listen to your Stomach.. 

So during Christmas we do generally eat more food, and it is important to be able to relax and enjoy yourself.  However, just make sure you listen to your body and watch your portion size, eating more of the vegetables.  Try to on a scale of 1-10: going up to about 8/10 on a fullness, and down to about 3/10 on emptiness but trying to avoid the extremes.

 6. Have a power nap...and good sleep

We often have  many late nights out during the Festive period…. so take the time to have a quick power nap for about 15-25mins – to re- energise your mind and body.  Avoid napping for over 30mins as this is proven not to be as effective as the shorter period of time. Plan at least a few evenings where you are in bed by 11pm to allow your body to physically and mentally repair.

7. It is okay to say No..

There are so many choices over the festive period – parties, family, friends etc – make sure you plan what you want to do, what you choose to do and have the courage to say No or offer something different to give yourself some time, so you start the New Year feeling refreshed rather than fatigued!

8. Up your Vitamins

Make sure you plan some healthy meals in amongst all the festive food and wine so you get all the vitamins and minerals you need to boost your immunity and keep energy levels high! Green veg, chick peas, brown rice will all provide vit B12, folic acid and magnesium – essential for energy. If you really cannot get enough good quality food make sure take a good quality multi vitamin, vitamin C and garlic to keep healthy.

9. Stand Tall

Watching lots of TV, eating lots of good food and spending more time in heels can cause your posture to suffer.  Think of zipping your pelvic floor muscles to your tummy button in, and pulling towards your lower back – then gentle clench your buttocks. Then lift your rib cage up and relax your shoulders. Take a deep breath and as you breathe out lengthen your spine by imagining there is an elastic cord coming from the top of your head lifting your posture.. do this sitting and standin, walking into a party or cooking the food! Good posture will make you look and feel good.

10. Have fun and be kind to yourself 

Allow yourself to have fun, spend time with people that make you feel good and enjoy the festive time. Sometimes Christmas is challenging for people so make sure you are kind to yourself, and do things that work for you.  You could do a mind map with ‘How can I make the Festive time work for me’ – then you can put all the positive and challenging things on mind map – then work out how you can make these positive.  Any questions do be in touch and we can support you.

So there you have it! I hope you find the Top Tips helpful and  look forward to welcoming you in the New Year to one of our courses – perhaps the Make it Happen in 2010 Coaching Day on Sun 7th Feb in Bristol… a few spaces left!