2) Eat smaller, more frequent meals.
Skip the cycle of starving and feasting characterized by no breakfast, a high-carbohydrate
lunch, and a huge dinner. Instead, eat breakfast and then continue to eat every
3 hours for the rest of the day.
Research shows that a high-fiber breakfast helps control appetite and increases
mental alertness all morning, and improves your ability to process information.
Do not skip breakfast and rely on a coffee to get you through the day. Got no time?
C'mon! You're an adult, you can get up 10 minutes earlier to have a protein shake,
some almonds, and an apple. You're not in high school anymore. No excuses!
3) Eat only whole, natural foods, such as fruits, vegetables,
organic proteins, raw nuts (not roasted in oil), Green Tea, water.
Trying to run on processed foods is a recipe for an energetic disaster. Stick to
whole, natural foods during the day, snacking rather than binging on big meals,
and you'll never feel like dozing off.
If a food is from a bag or a box, it doesn't deserve a place in your nutrition plan.
Avoid all added sugars. Surely, you're already sweet enough!
Bonus Tip!
Take mini-breaks during the day to work on your mobility.
Work environments zap our 'energy'. From poor posture, to eye-strain from computer
screens, your office, cubicle, and car seat will suck the life out of you.
According to Men's Health magazine...
"British researchers recently found that when people exercised during their
workday -- regardless of the duration or intensity of the movement -- they were
less likely to feel fatigued, and that translated into a 15 percent improvement
in job performance."
Daily exercise breaks are essential to not only boost energy, but mobility. Each
day, as your computer sucks you into its visual vortex, your upper body becomes
rounded forward and tense. You need to reverse that movement. Here's how...
Stickup
Stand with your back to the wall and feet about 4 inches from the wall. Place the
back of your arms against the wall with upper arms parallel to floor and forearms
at 90 degrees. Stick up your arms over head while keeping your arm against the wall
at all times. Slowly return to below the starting position tucking your elbows into
your sides and bringing shoulder blades together. Repeat for 12 reps. Do this every
60-90 minutes.
In addition, get outside into natural light whenever possible.
For a complete exercise and nutrition plan to help you burn fat, sculpt your body,
and give you all-day energy, get started with Turbulence Training today!