5 Ways to Feel Energetic All Day Long

Exercise is medicine. I am sure we all heard it all before, but the western medicine is not selling it because fitness has no money, that is the truth. Just look at me. Just kidding. I am doing just alright. 😉

Exercise is becoming increasingly prescribed part of the fundamental form of treatment for a plethora of lifestyle related diseases, such as depression, diabetes, heart disease, asthma, some cancers and the list goes on.

It has been depressing the past year that soo many gyms have closed its businesses due to the pandemic. Ironically fitness and exercise is part of medicine and a way to keep us healthy during such stressful times to prevent us from getting diseases. Thus, it is important to still find ways to keep healthy from the comfort our own homes despite It all. Strong mindset = strong body.

Additionally, exercise can also be used to enhance many other aspects of your life; family, friends, career building, social life, the stress of life and even trading.

So here are some ways we can increase our energy all day without drugs or extreme amount of caffeine.

1. Exercise

As a PT, i prescribe exercises to everything. Pregnant? Exercise but less intense and much easier exercises, no weight to very light weight for pregnant woman to do. Stress? Depressed? Hungry? Let’s go for walk! Then let’s talk after. When we workout, we release sweat, water, toxins out from our body. So why are we not doing it everyday? I am not asking you to be on the treadmill for hours on end. Even if it is just 10- 20 minutes a day. Doing something is always better than doing nothing.

Soo.. what else can we do besides exercise?

2. Hydrate, hydrate, hydrate

Just like when we are hungry, our energy levels drop when we are in need of a drink. Often when we are tired we reach straight for the caffeine, but this may not always be necessary. When your body is lacking water you experience fatigue, and your body struggles to provide you with energy.


3. Boost your serotonin 

You would think that working out zaps all of your energy, but it actually does the complete opposite. Regular exercise can positively impact serotonin levels in your brain. Raising your levels of serotonin boosts your mood and overall sense of well-being. It can also help improve your appetite and sleep cycles!


It is well known that many types of exercise trigger the release of chemicals in the brain – serotonin, adrenaline, endorphins, dopamine – dull pain, lift the mood and relieve stress. So, even if you don’t feel like doing anything, just going for a 20-minute walk can instantly lift your spirits.

What makes exercising so intimidating for soo many people is the misconception that you have to spend hours and hours working out when the truth is 20 minutes to 45 minutes is all you need. All you have to focus on is to make sure that that 20 minutes or 45 minutes you are giving your all, and not half-assing it by being on your phone.


Give it your all and be done with it.

4. Get some Vit C &…. Sleep

I sleep a lot, at least 8 hours a night and sometimes I even spend at least an hour a day in the sun. I don’t know if the 2 has any correlation but, according to the Sleep Health Foundation, being active in the sun will improve sleep quality, help you fall asleep more quickly, and boosts your overall sleep time. It also increases your time spent in deep sleep. In return, you wake up refresh and ready for the day!

Because of the pandemic, i have been working out almost everyday under the sun. I wear SPF 50, a cap and shades to protect my and sometimes i put on my favorite bikni to make me feel sexy and get my sweat on.

I let the sun do it’s work. I get a nice tan, a good sweat and of course an amazing workout.

My clients does not need to know this but I am letting you in on it. (Sometimes i only workout for 30-40 minutes during that time and spend the rest of the time sun-bathing ;))

The truth is, exercising is something we can not run away from throughout our life. We just need to find a workout or a training plan that we enjoy so we can keep going back without feeling like it is such a drag.

The best times for exercise are in the morning and before the evening meal, but not within an hour or two of going to bed.


5. Have a Gratitude Journal

You are probably rolling your eyes as you are reading this heading but trust me on this. Just look at it as a mood changer, sometimes we don’t always wake up on the right side of bed, sometimes we wake up grumpy, sleepy and just simply exhausted even though we have been sleeping all night.

I find that writing down 3 things every morning that I am grateful for right now this moment shifts my mindset for all the other things I am complaining about. Even if it is only a word, a sentence.

For me every morning, i feel my physical body and I think of 1 thing I’m grateful for. Today, I am thankful for my FUNCTIONING body that let’s me get physical, to move around, to teach, to train, to lift weights everyday. Slowly but surely, everything else will follow through and everything else will start shifting once we shift our mindset.


I hope this tips will help you in one way or another. If you have tried any tips do let me know! Hit me up here or on my instagram @bernsthehotnerd

let the sun do it’s work. I get a nice tan, a good sweat and of course an amazing workout.

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