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Unlock Limitless Energy: 6 Proven Fitness and Nutrition Hacks to Maximize Vitality!

Updated: May 23

In today's fast-paced world, maintaining high energy levels is essential for achieving optimal performance in both our personal and professional lives. Fortunately, there are numerous strategies rooted in fitness and nutrition that can help us increase our energy levels exponentially. By incorporating these techniques into our daily lives and routines, we can unlock our ultimate potential and thrive with vitality.

Achieve Optimal Vitality Exercises

Here are six proven methods to supercharge your energy levels:

Prioritize Regular Optimal Movement Exercises

Engaging in regular physical activity is one of the most effective ways to boost energy levels. Exercise not only enhances circulation and oxygen flow throughout the body but also stimulates the release of endorphins, which are neurotransmitters known for their mood-boosting and energy-enhancing effects.  Aim for a combination of cardiovascular and calisthenic based exercises like a brisk walk combined with strength and resistance training exercises like squats or push-ups.  Even short bursts of activity throughout the day can provide instant bursts of energy.

Here’s a couple of ideas: 

  • during your lunch break, take a brisk 20 minute walk

  • grab a tennis ball and squeeze it 10-20 times in each hand, make sure to use the entire arm (see Tweak of the Week #1)

  • do the 5 Pose Standing Warm-up (follow along here:

  • even 30 seconds of full or half Jumping Jacks can do wonders for the body and mind (learn more about Half Jacks in Tweak of the Week #89)

Hydration, Hydration, Hydration

Staying hydrated is crucial for maintaining energy levels, aim to drink one half your weight in ounces of hydrating liquids each day.  Dehydration leads to fatigue, not only physically, but mentally and emotionally as well.  

However, water by itself is not the best option.  So make sure you “spike” that H2O with a lemon wedge or a bit of juice.  I like to do 2 oz of OJ or Apple Juice to 28 ounces of water.  Also, sodium is our friend when it comes to staying hydrated.  1/8 teaspoon of sea salt to 30 oz of water is one of the best ways to get electrolytes into the body, and we need salt to fuel our cells properly.  See Tweak of the Week #58.

Fuel Your Body with Nutrient-Dense Foods

Nutrition plays a pivotal role in sustaining energy levels throughout the day.  Nutrient-dense foods provide a steady source of fuel without causing energy crashes. Focus on incorporating lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables into your diet. Examples of energy-boosting foods include wild-caught Alaskan salmon, bananas,  nuts and seeds, leafy greens, berries, and avocados. 

Practice Mindful Eating and Portion Control

Mindful eating involves paying attention to the sensory experience of eating and tuning in to your body's hunger and fullness cues. By practicing mindful eating, you can prevent overeating and avoid energy dips caused by large meals or excessive snacking. Take the time to savor each bite and chew your food thoroughly.  Doing these two things with each bite greatly increases our likelihood of overeating and creating adverse indigestion.  In addition, while eating avoid distractions like screens or multitasking and avoid standing.   Plus, practicing portion control, by using smaller plates, reduced serving sizes and drinking only 4 to 8 oz of water/liquid with your meals, greatly decreases and prevents overindulgence. 

By adopting these habits, coupled with eating nutrient-dense foods, you can maintain more stable energy levels and prevent those crashes associated with erratic eating patterns.

Incorporate Energizing Supplements and Superfoods

Certain supplements and superfoods can provide an extra boost to your energy levels when incorporated into your diet. Consider adding natural energy-boosting supplements such as B-vitamins, iron, magnesium, and coenzyme Q10 to your daily routine. Additionally, superfoods like matcha green tea, spirulina, maca root, and bee pollen are rich in antioxidants, vitamins, and minerals that support energy production and overall vitality. However, always consult with a healthcare professional before starting any new supplement regimen to ensure it is safe and appropriate for your individual needs.

Check out our Advanced Matrix Wellness line of Energy Enhancing Supplements here:

Prioritize Quality Sleep

Finally, optimizing sleep quality is an essential component to maintaining high energy levels. Aiming for 7 to 9 hours of quality sleep each night allows your body to rest and fully recharge. Create a relaxing bedtime routine, limit screen time before bed, and ensure your sleep environment is conducive to restful sleep.  See Tweak of the Week #69 for Five Key Points to getting better sleep.  

In conclusion, by adjusting and/or incorporating these six techniques into your lifestyle, you can significantly increase your energy levels and unleash your full potential. Regular exercise, balanced nutrition, mindful eating, strategic supplementation, and quality sleep are powerful tools for optimizing energy production and maintaining overall vitality.


Feeling overwhelmed about where to begin your fitness journey?  Let me take the guesswork out of it for you! 

As a Human Performance Coach, I create customized and tailored Movement Optimization Programs designed around your individual needs and goals.  Through a unique combination of functional movement exercises and techniques, coupled with life enhancing breath work and stress relieving meditation, I help you achieve your ultimate level of physical fitness and mental well-being.

Don't let uncertainty hold you back – take the first step towards a healthier, stronger you by contacting me today!

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