There are things you keep saying you want to do, yet whenever you actually have time for them, you don’t feel like it anymore-- you don’t have the energy.
Your back is achy. You’re wiped. Microwaving dinner might as well be climbing Mount Everest.
Your body feels reminiscent of the limp noodles you tossed in the microwave. Even when work is good, the hours you spend slumped over the steering wheel -- your head pounding from the stress of traffic -- sucks the life out of you.
It’s much easier to crush some episodes of Bob’s Burgers on Netflix than it is to crack into a book, cook healthy food, or go out with friends you haven’t seen in weeks. And you sure as hell don’t have the social energy to go chat up that attractive man, lady, or both, at the bar.
You feel like you’re not living the life you want to. You aren’t doing the things that are important for living your most fulfilling life.
You can change this.
The solution is actually pretty simple. I’m going to show you how to have more energy for life with relatively little time investment.
Even before my online clients start seeing changes in how they look, their quality of life improves: they have more energy, they carry themselves differently, they have more confidence, and are more relaxed.
In this article I’m going to give you the same strategies I use with my online fat loss clients to help them feel more fit, capable, and empowered outside of the gym.
Move for 5 minutes first thing in the morning.
Add some movement into your routine. Maybe do some arm circles while the coffee is brewing.
It doesn’t matter how you move really, just move.
Ok, so backflips probably aren’t the best option, but other than that, any gentle movement will make your day better.
Do this because your back will feel less tight, your posture will be better, you’ll have more energy, and you’ll be in a better mood. Just in case you don’t want to do arm circles, here are a few options to start your day on the awesomest of feet.
Lift 2 or 3 times a week.
Getting stronger makes life easier because you don’t exert as much effort on daily tasks.
Squat, Hinge, Push, Pull, Carry Twice a week. Here’s a sample workout for free, because hell, why not, I like you ;)
A1 Reverse Lunges 4 x 8 per leg (Squat) A2 Dumbbell Row 4 x 8 each arm (Pull B1 Romanian Deadlift 3 x 12 (Hinge) C1 Farmer Walk 5 x 100 ft (Carry) C2 Push-ups 5 x 5 (Push)
If you can deadlift 150 lbs, lifting a 20 lbs bag of groceries isn’t as tiring. Voila! You have more energy in reserve.
Plus, who doesn’t like getting all the groceries in one trip without any help from anyone?
In addition, your joints are healthier, your body is more resilient to injury, your clothes fit better, and you got those sweet sweet endorphins pumping through your veins.
No not dolphin! enDORPHIN! Chemicals that make you happy. Not to say dolphins can’t make you happy, but that’s just not what happens when you lift, unfortunately.
Hang out in a deep squat for 1 minute a day
The deep squat makes you feel less “creaky” because this exercise moves the hips, knees and ankles through a full range of motion, lubricating the joints and increasing flexibility.
At first, the deep squat may be difficult and anything but relaxing. With time and practice it’ll feel more natural. Squat often enough and you’ll find yourself hanging out and resting in a deep squat to alleviate back and hip stiffness.
Here's how you do it:
Full Deep Squat
Simply squat allll the way down, resting your butt on your calves. Don't worrry about whether or not your back is straight. Just hang out and take a few deep breaths.
Deep Squat With Heel Lift
The Full Deep Squat requires a lot of ankle flexibility. If your ankles are stiff, simply let your heels come off the ground and drop it like it's hot.
You should feel a wee little stretch in the back of your ankle. Pretty soon your ankles will be more flexible and you'll be able to keep your feet flat.
If you can't get that low yet because of balance, hold onto something sturdy like a doorknob, or in this case, a sink. Keep your heels on the ground. Lean back and pull your chest up so you can sink your hips really deep into the squat. Make sure your arms are long and you're holding on tight so you don't fall over.
Do any one of these variations once a day for 1 minute (working your way up to 5 minutes) and I guarantee your hips, knees, and back will be much happier.
There you go! Three ways you can start feeling better, stronger, and more confident in less than a week.
Add in one of these ideas right now to have more energy to live the life you want and spend time the way you want to spend it.