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In need of some energy!?

Are you dragging your butt lately!? Could you use a little more energy!? Who couldn’t use more energy.  Three things that work for me, might just work for you!

1. Schedule in a workout!

Getting in a quick workout can actually boost your energy levels (Another reason why I like to workout in the morning) they won’t deplete them. It’s all about give and take with our bodies.  When you move around, your body rises to the challenge, giving you the energy you need. According to a study that was published in the Psychotherapy and Psychosomatics, researchers had sedentary, healthy adults do just 20 minutes of low-to-moderate-impact aerobic exercise at least three days a week. They found it put a large dose of extra pep in their step

2. Becareful what you snack on 

Some foods boost your short-term energy levels, but they’ll leave you feeling foggy and lethargic a few hours later. Stay away from alcohol, caffeine, and sugar!!

3. Hydrate!  Then hydrate again and again! 

Don’t reach for caffeine, unless it’s decaffeinated Green Tea!!  Or Black Tea!  Sometimes we drag our butts because we don’t get enough water!!!  If y our body is not hydrated, it could affect your mood and energy. Plus by not getting enough water your body might confuse thirst for hunger.  Drink up!!


Try: The Squat and Press

The best core strength training workouts are those that require strength, speed, coordination and balance.

So with that being said, what move should you try?

Give the squat and press a try.

The squat and press is a compound movement that works almost every muscle group in your body. Crazy huh?

Let’s break it down: While doing a squat and press the force generated from top to bottom puts your core to work by requiring it to tighten up throughout the entire movement.  Sweet!

  • First, get into starting position by grabbing a pair of dumbbells; one in each hand.
  • Make sure you can safely shoulder press the weight you choose, with good form, a minimum of 12 times.
  • Stand with your legs shoulder-width apart.
  • Bring the dumbbells up over your shoulders so your palms are facing forward, elbows are out to the side and your arms are bent at a 90 degree angle.
  • To Squat down by bending your legs at the knees until your thighs are almost parallel to the floor. Make sure your knees do not pass your toes.
  • Stand back up while keeping your abs tight–push up from the back of your heels.
  • Right before you reach the top, begin to shoulder press the dumbbells by pushing them straight up toward the ceiling.
  • Slowly bring them back down.

Try doing 12-15 reps, 3 to 4 sets

Take it Outside

Some people get turned off of working out, because they find it boring.  Well it doesn’t have to be! It’s time to shake things up and take the workout outside! You don’t have to reinvent the wheel. Here is a simple workout you can do outdoors that will help you get in good shape.

  • Begin with bodyweight squats and perform 15 repetitions.
  • Immediately follow this with 10-15 push ups or as many as you can
  • Follow it up with 15 jump squats.
  • Do mountain climbers (as many as possible for one minute).
  • Perform burpees for one minute. (Or more mountain climbers! )
  • 10-15 Pull-ups (If you don’t have a bar available, skip this exercise)

Repeat 2 to 3 more times for a total of 3 to 4 sets. As it gets easier, add in more repetitions. Rest for one minute when you complete each cycle.

Remember: It is important to do this non stop from the first exercise all the way up to the last exercise.

Do this workout 2 or 3 times per week on nonconsecutive days. Allow at least one day’s rest.

Sounds easy enough!?! All you need is a water bottle, yourself and the great outdoors.  Remember to stay hydrated when you are working out, especially outdoors.


Recently I was offered a new job, in a brand new city.  EKKKK! So I packed up half of my life and headed out of town.  Why only half packed? Well the real big move won’t happen until September. But you can still imagine the stresses that come with starting a new job, in a new city.  I knew it wasn’t going to be easy.  As long as I had my workouts to keep me sane, I was going to be fine.

Yesterday I worked out with my trainer before I hit the road.  I swear he had it in for me yesterday.  What an evil man!  LOL But it’s all good, I needed it.  I was chatting with a few friends before I left, and they asked me what I was going to do for my workouts. I told them I would use the hotel gym.  My friend Luanne gasped, laughed and then proceeded to tell me that it was going to suck. My response to her was, it can’t be that bad.

WELL….it sure is a nice hotel.  The workout room not so much!  LOL

It took me back to a time when I first started working out.  I was training at this little shady gym in Niagara Falls, where it was only $200 cash for a membership. No wait, they had newer equipment than what I experienced today.  Alright….maybe that sounds more dramatic than it really is.  🙂

Regardless, I was determined to get a workout in.  Which I totally did! I just stayed focused, I was there to get my sweat on and that’s what I did.

It’s all about making the best of the situation.

Now I can get started with my day.

Wish me luck, it feels like the first day of school for me.  🙂

P.S I’m going gym shopping this evening!  And I hate gym shopping!!  I rather be shopping for a formal dress, or shopping for jeans!


Smoothie Alert!!!! Spinach and strawberry goodness!


Love smoothies!! When done right, they are full of nutrition, very powerful and extremely easy to make.

Enough said….let’s get to the recipe!

Yields 4-5 servings

6 oz fresh spinach
8 oz frozen organic raspberries or strawberries
1/4 cup honey
1/2 ripe bananas
4-5 cups soy milk or organic low fat milk
1/4 cup flax seed meal

Place all ingredients except frozen strawberries into the blender and blend until smooth. Add frozen fruit and blend for another 30 seconds. Serve

This recipe is courtesy of:

Love the Eat Good 4 Life Blog, great recipes to be found! 🙂