3 Tips For Staying Energised All Week

Do you often find yourself feeling drained and low on energy by midweek? The demands of modern life can take a toll on our physical and mental well-being, however, by incorporating a few simple exercise and nutrition habits into your routine, you can maintain a consistent level of energy throughout the week. 

Here are three essential tips to help you stay energised and ready to conquer each day:

1. Prioritise Regular Physical Activity:


Incorporate a mix of cardio and strength training:

Regular exercise is a key factor in maintaining your energy levels. Engaging in a combination of cardiovascular workouts and strength training can help improve your stamina and overall fitness, such as brisk walking, jogging, cycling, or dancing.

This type of exercise will increase your heart rate, promoting better blood circulation and oxygen supply to your muscles and brain. 

On the other hand, strength training, whether through bodyweight exercises, weightlifting, or resistance training, helps build muscle mass, which in turn enhances your metabolism and energy expenditure.

Make movement a part of your daily routine:

If your schedule is packed, finding time for exercise might seem challenging, however, incorporating movement into your day is possible. 

Take short breaks to stretch or walk around if you have a desk job or opt for stairs instead of elevators, and consider walking or cycling for short errands. These small bursts of activity can add up, helping to prevent energy slumps throughout the day.


2. Fuel your body with balanced nutrition:


Eat a nutrient-rich breakfast:

Breakfast truly is the most important meal of the day, everyone says it, but it’s true! Start your mornings with a balanced breakfast that includes a mix of complex carbohydrates, lean protein, and healthy fats. 

Complex carbohydrates, found in whole grains, fruits, and vegetables, provide a steady release of energy throughout the morning, including protein from sources like eggs, Greek yoghurt, or nut butters helps stabilise blood sugar levels and keeps you feeling full. 

Stay hydrated throughout the day:

Dehydration can lead to feelings of fatigue and low energy so make sure to drink water consistently throughout the day. Carry a reusable water bottle with you to remind yourself to stay hydrated or if you prefer hot drinks, herbal teas and infused water can add variety while helping you meet your fluid needs.

Opt for regular, balanced meals and snacks:

Instead of relying on large meals, opt for smaller, balanced meals and snacks throughout the day, this approach maintains a steady stream of nutrients and energy to your body, preventing energy crashes caused by large meals followed by prolonged periods of hunger. 

Include a mix of whole grains, lean proteins, healthy fats, and a variety of colourful fruits and vegetables in your meals and snacks.


3. Prioritise Restorative Practices:


Get quality sleep:

Adequate sleep is crucial for maintaining high energy levels, you should aim for 7-9 hours of quality sleep per night. 

Establish a consistent sleep schedule by going to bed and waking up at the same time every day and create a calming bedtime routine, which may include activities such as reading, gentle stretching, or deep breathing, to signal your body that it’s time to wind down.

Practise stress-reduction techniques:

Chronic stress can drain your energy reserves so try to incorporate stress-reduction techniques such as meditation, yoga, deep breathing, or mindfulness into your daily routine. 

These practices help lower stress hormones and promote relaxation, leading to increased energy and mental clarity.


In conclusion, maintaining consistent energy levels throughout the week requires a holistic approach that includes regular physical activity, balanced nutrition, and restorative practices. 

By incorporating these tips into your routine, you’ll be better equipped to tackle each day with vitality and enthusiasm, just remember that small, sustainable changes can make a significant difference in how you feel and perform.

Keep your energy levels high and embark on a journey towards a stronger, healthier, and more confident you with our Wake Up Workout programme!


Check out our InstructorLive programmes to get started today!