Health and Fitness Expert
Fatigue is one of the most common modern day health complaints. With so many natural ways to increase energy, there is no need for energy drinks or energy-boosting supplements. In fact, fatigue is the body’s way of “screaming” for some natural health. Here are five simple methods to naturally increase energy.
1. PRACTICE DEEP BREATHING & MIND-BODY EXERCISES
Part of the reason why we feel better after exercising is because of the circulation of oxygen throughout the body. Deep breathing exercises, meditation and mind-body exercises such as yoga, Pilates and tai chi, increase energy levels and relax the mind and body.
2. EAT FRESH FOOD
Have you ever heard food referred to as “dead” or “alive”? Alive foods are whole foods, mainly produce or fresh foods that provide our bodies with essential nutrients. Dead foods are processed and packaged foods that contain empty calories. Examples include crackers, chips, cookies, sweets and sweeteners. These foods are high in sugar, sodium or simple carbohydrates.
3. REDUCE TECHNOLOGICAL STRESS
Do you ever feel depleted after a long day of sitting in front of a computer? If so, you’re not alone. Many people feel zapped when they use technology from morning to night. An easy way to gain more energy is to take a break from technology and take a walk outdoors or spend time in nature to let your brain and body relax.
Reducing technology use before bed can also contribute to better sleep. The body contains a “master clock,” called the Suprachiasmatic Nucleus (SNC), which is located above the optical nerves and relays information to the brain. When the body detects darkness it secretes the hormone melatonin to make you sleepy. The same applies with light. When the body detects light, it begins to awaken with the release of other hormones. Thus, the light emitting from technology tricks the brain into thinking it’s daytime instead of nighttime.
4. SIT LESS, MOVE MORE
Believe it or not, sitting is exhausting. There is nothing vibrant about sitting in front of a computer. If you are sedentary, move more. Whether its three, 10-minute walks throughout the day or one, 30-minute walk per day, it’s critical to move the body, even if you already exercise. You can take a quick lap around or inside of the building, walk on your lunch break or try some desk stretches. Outside of this midday movement, if you are exercising at an intense level, but find that you’re still tired, this may be a sign that your workout routine is too intense or that you are overtraining.
5. REDUCE YOUR CAFFEINE INTAKE
Overconsumption of caffeine is a common problem among people with low energy. In fact, using caffeine to increase your energy level is an indicator that you should reduce your caffeine intake. This is not to say that you should eliminate caffeine entirely; rather that you should consume it in moderation. Sometimes people who drink too much caffeine experience poor sleep, which also contributes to low energy. According to the National Sleep Foundation, you should not consume over 250mg of caffeine per day, which is equivalent to about 2.5 cups of regular coffee.
Belenky, Greg. “Caffeine and Sleep.” Caffeine & Sleep Problems. National Sleep Foundation, n.d. 18 May 2016.
- July 4th Club Hours: Open 7 a.m. – 2 p.m.
- Pool Shutdown- Our annual pool shutdown for repairs and maintenance is scheduled for Tuesday, August 16 – Sunday, August 21. The pool will be unavailable for use at that time so plan accordingly.
July Class Schedule
- 9:30 a.m. NEW! TABATA Aqua-Robics (Dawn)
- 9:30 a.m. Cycling (Joel)
- 10:30 a.m. Yoga (Dorothy)
The U.S. Food and Drug Administration recently announced the final changes that will be made to the nutrition facts label that appears on packaged foods. This is exciting news. The food label has not been updated in more than 20 years, while food and nutrition research has been growing rapidly!
So what are the changes and what do they mean for you? Click this link to find out…
Elizabeth Bedell is a registered and licensed dietitian and the Coordinator for ProMedica Executive Health Program. For her full bio, please click here.
Interested in a personalized nutrition plan to meet your health and fitness goals? Elizabeth Bedell is now available for consultations at Wildwood Athletic Club. Call 419-539-0235 for more information or to schedule your appointment.
Meet Stacy Lievens
I am so excited to join the amazing Group Exercise Instructors at Wildwood Athletic Club. I began teaching cycling and toning classes when I was a senior in high school at St. Ursula Academy! I taught for 12 years at local clubs, but after four kiddos decided it was time to take a break until they were a little older! I spoiled myself with a membership at Wildwood for the past few years, and have learned so much taking classes from the best instructors in the Toledo area, and working out right beside the most wonderful members in the area! Everyone’s enthusiasm, commitment to fitness, and encouragement has led me from the back of the class to the front! I am cycling, TRX, and AFAA certified. When I’m not at Wildwood, I’m spending time with my awesome family or coaching volleyball! I can’t wait to meet you in class, and motivate you to achieve your fitness goals!
- Simply take (or ask someone to take) a photo of you, your family and friends enjoying a group exercise class, working out with your personal trainer, sweating in the sauna or floating in the pool.
- Submit that photo to Instagram using #AGoodFit. Photos with fun angles, silly faces, and creativity are sure to grab our attention. Be sure the people in your photo are ok being in it and know you are submitting the photo to a contest.
- Selected winners will be able to choose from a host of prizes including a fitbit, gift cards to a variety of stores and restaurants, club merchandise, club services like massages, personal training sessions and more.
Guess what? Even non-members (family and friends) can participate too. All they need to do is come by the club for a FREE PASS to enjoy all of the club amenities including the pool, sauna, and group exercise classes. Watch for ads on social media and details on our website and in the club (www.wildwoodathleticclub.com) in the next few weeks.