1. PEPPERMINT OIL! Peppermint oil is an amazing essential oil and one my newest favorite items to have on me at all times! I use it for for energy boosts and quick pick me ups throughout the day! My favorite method is to take a couple drops in my palms, clap my hands together, and inhale. I will also put a couple drops on the back of my neck and it lights up my whole body. I do this multiple times a day, when i wake up, before I work out, at work, etc. to pump me up and increase my alertness! I also diffuse it throughout the day at work to help boost my concentration and wakefulness. It also makes my office smell amazing :) (You can ditch Febreze and other chemical based air fresheners and swap for essential oils.)
How to use peppermint oil to boost alertness and increase energy:
1. First thing in the morning, wake your senses by adding 1-3 drops of peppermint essential oil to your shower.
2. Use 5-10 drops in a steam diffuser or vaporizer and inhale throughout the day for a brain boost while studying or working.
3. Place 1-2 drops on palms, rub together, and inhale before a workout or during a mid-day slump. This can boost your mood and reduce fatigue.
Place 3-5 drops in a glass of ice water for an additional pick-me-up.
4. Peppermint oil can be applied topically to the skin and is best done so with a carrier oil (such as almond or jojoba) to minimize a slight tingling sensation. This will also allow for the body to maximize absorption.
5. Place 3-5 drops (undiluted or diluted) on the base of the neck. This will allow for both easy absorption and inhalation to maximize benefits.
2. RUNA! Lime Carbonated Guayusa Tea
My all time favorite drink. It is carbonated Guayusa Tea. I switched from coffee to tea and this Guayusa Tea has become my savior. It is an amazing source of caffeine that is incredibly refreshing, has no sugar, and provides clean energy without the crash.
I order it by the case through Amazon ;) (link below), or you can also find it at Whole Foods individually!
3. MOVE! Quick HIIT Workout
When you feel an energy slump, as hard as it may be, start moving! At first it may take some mental will power, but once you start, your energy will climb! Getting up every hour at work is essential, for your energy. Along with that, when you are in a low energy fog, just commit to 7 min HIIT workout During the day I can do this in my office. Or in the morning if I don't have time for a full work out I start with a 7 min commitment and usually after 7 min I'm ready to take on another couple sets of 7 min circuits!
I love Kayla Itstine's 7 minute circuits. Here are some below that I shuffle around with. Option to pick various moves and make up your own 7 min circuits to get your blood pumping and boost your energy.
This is a MUST. Water is essential for energy.
Did you know that one of the first signs of dehydration is feeling tired or exhausted? That’s right – not drinking enough water could be the reason your energy levels are lacking and you feel exhausted. Because our bodies are made up of mostly water, even small dips in H2O levels are enough to affect your metabolism.
Stay hydrated by making sure you’re drinking enough water and other fluids throughout the day.
Take your body weight and divide it in half, then drink that many ounces per day, plus more if you workout, are really active, are pregnant, nursing, or are fighting an illness or disease. When in doubt, DRINK UP!
5. WATCH YOUR SUGAR!
While sugar and carbs may provide your body with quick spike in energy, foods heavy in carbohydrates can leave you feeling sluggish. The main culprit? Simple carbs, like those found in sugary drinks, cookies, and processed foods (think white bread and pasta), which burn through your body quickly leading to a sugar high followed by a crash as your blood sugar spikes and then drops. The solution? Keep your blood sugar stable! Stick to low-glycemic carbohydrates, paired with fiber and protein that take the body longer to digest and avoid the crash and burn effect. Flax seeds, nuts, sweet potatoes, butternut squash, are all great low-glycemic carbohydrates that will provide the body with a steady supply of energy. Especially at breakfast where we tend to grab high carb, convenient options (cereal, bagels, oatmeal, toast, etc.) Make sure to get protein, fiber, and healthy fats at breakfast to avoid the blood sugar roller coaster throughout the day.