As days become shorter and the weather cools, you may feel more sluggish than usual throughout the day. However, the busy nature of modern life leaves no time for hibernation. If you want to keep your health and energy levels up, some simple tricks can help keep you feeling your best no matter what life, or the weather, throws at you.
Kathy Kaehler, celebrity trainer, fitness expert, author and mother of three, has devoted her life to helping people live happy, productive and healthy lives. Working with celebrities like Julia Roberts, Jennifer Aniston and Kim Kardashian, Kaehler knows how simple tricks can help keep you fit and energized. She suggests incorporating these three rules into your daily routine to begin feeling better every day:
Rule 1: Exercise anytime
Exercise isn’t just for the gym. The day is filled with moments where you can work your muscles and help energize your body. For example, almost everyone’s day includes time at the office and time in the car.
At the office: A great way to grab some energy and get through the afternoon lull is to do a simple, yet effective exercise. Using a sturdy, non-rolling desk chair, practice standing up and then sitting back down. Focusing on your legs and keeping your arms to your side, this easy exercise is fast, effective and great for the lower body. Not only will it elevate your heart rate and increase your breathing, but you are sure to feel its overall energizing effects throughout the day. Complete two sets of 15 repetitions to provide the burn you need to feel good.
In the car: All the minutes wasted stuck in traffic or waiting in the carpool line at school are perfect opportunities to flex some muscle power. While seated, squeeze your glutes (buttock muscles) as hard as you can. This will cause your body to rise and fall a few inches. After a set of eight to 10 reps, repeat the exercise, but this time focus on one side at a time.
No matter where your day takes you, always remember to keep some fresh water or 100 percent fruit juice and healthy snacks with you in the car. It will keep you fueled and hydrated and prevent you from loading up on carbs and fat at the nearest fast food restaurant.
Rule 2: Snack healthy
It’s important to keep your body fueled, but with the right kinds of foods, so skip the soda and chips. Instead, look for healthy foods that will keep you energized throughout the day. You can find a great low-fat, low-calorie snack packed full of flavor and crunch, leaving you satisfied and ready to move on with your day. Try to find something with no trans fats, saturated fat or cholesterol, it will be the perfect snack for at work or at home.
You can even add some pizzazz to your snacks and increase the nutritional value by pairing it with some healthy toppings and low-fat dips. Combine your favorite flavor with fresh-sliced cucumbers, rich hummus, zesty salsa, crisp apples or sliced cheese. Don’t be afraid to challenge your taste buds and get creative with your pairings. The sky’s the limit when it comes to this satisfying, better-for-you snack. For additional pairing ideas and dip recipes, visit www.pretzelcrisps.com.
Rule 3: Prioritize sleep
Sixty-three percent of people say their sleep needs are not being met during the week. For many people, sleep is the first thing to get cut when their day gets too busy.
Getting enough sleep is crucial to losing weight, reducing stress levels and being more alert. Make time for at least seven hours of sleep each night. Don’t delay sleep by watching TV or playing on the computer. Turn everything off an hour before your bedtime. Practice deep breathing, meditation or do some light reading. Skip food and any drinks that contain caffeine. Water is your best bet, but the majority of your liquid intake should be kept to during the day.
These healthy, better-for-you snack ideas and other tips will help you maintain your energy throughout the day, allowing you to feel your best and live each day to the fullest.