5 Tips to Help You Feel Strong and Energized

5 Daily Habits to Help You Feel Strong and Energized

Maintaining a healthy lifestyle doesn't have to be complicated but sometimes just getting started feels complicated because there is SO much information out there, it can get overwhelming. So here are just 5 simple things you can do to promote overall well-being, boost your energy levels, and stay strong and balanced:

🌞 Breakfast Within an Hour of Waking

Eating breakfast within an hour of waking helps regulate hormone balance by managing cortisol levels, supporting better insulin sensitivity, and aiding in appetite control throughout the day. And no, coffee doesn’t count! So get something in your body to jumpstart your metabolism, stabilize your blood sugar, and kickstart nutrient intake, before caffeine. This habit sets a healthy pace to keep up with the day ahead.

🍳 Consume 30g of Protein per Meal

Consuming around 30 grams of protein per meal supports muscle repair and growth, helps maintain muscle mass, enhances metabolism, and promotes satiety. Maintaining this protein intake per meal helps regulate appetite and blood sugar levels, supporting overall energy balance and assisting in achieving optimal body composition and fitness goals. Here’s a shortlist of what 30g of protein can look like:

• 1 1/2 cups Greek yogurt
• 1 cup tempeh
• 5 oz shrimp (about 10 large shrimp)
• 1 cup cottage cheese
• 4 oz chicken (about half of a chicken breast)
• 5 oz grass-fed steak (slightly larger than a deck of cards)
• 1 1/2 cups tofu
• 2 cups black beans
• 5 oz wild-caught salmon (about one fillet)
• 5 eggs

🍽️ Enjoy 3 Balanced Meals a Day

Eating three balanced meals a day ensures steady energy levels by evenly spreading nutrient intake, supporting stable blood sugar, and providing the necessary fuel for daily activities. No skipping meals or intermittent fasting. This routine aids muscle repair, boosts vitality, sustains mental focus, and reduces the chance of energy crashes, fostering overall strength and lasting energy. 

🏋️‍♀️ Lift Weights 3 Times a Week

Lifting weights at least three times a week is the secret to feeling stronger and more energized. It’s not just about building muscles; weightlifting revs up the metabolism, builds strength, and offers that extra boost of vitality needed for busy days. Staying consistent with this routine also improves endurance and bone density, enhancing energy levels and vitality for daily activities.

If you need a workout plan that incorporates weights and teaches consistency, try my Busy Girl Workout plan for free. Each workout is 30 minutes/5 days a week for 2 weeks, all you have to do is click on your video for the day and move your body!

🧘‍♀️ Stretch Your Body Daily

Taking just 10 minutes a day to stretch boosts flexibility, releases tension, improves posture, and increases energy levels. It’s like a mini recharge that keeps the body feeling strong, balanced, and ready for whatever the day throws at you. Keep it simple and fit it in whenever you can—just get into your body and move.

Conclusion

Don't make it complicated and start slow if you need to and work each habit into your daily routine. Remember, consistency is key, and small, intentional choices can make a significant impact on your health and energy levels. I’m cheering you on!