Factor in other stresses like relationship squabbles and money woes, and it's
no surprise why you're too emotionally and physically drained to exercise.
And since you're unlikely to take a vacation to recharge—an estimated
577,212,000 available vacation days went unused nationwide last year3—you're going to need to rethink other areas in your life
to find the energy to train. Here are four ways you can do that.
#1. Eat More, More Often
Fueling up on caffeine and Tic Tacs may give you the stamina to power
through the workday with mocha-colored teeth and minty fresh breath, but you'll
need to feast on more than that to keep your engine running efficiently.
Many of us aren't following that advice. Data from 2011 compiled by Right
Management noted that one in three U.S. employees worked through lunch, while
65% took their lunch "break" at their desks. Last year, CareerBuilder polled
3,600 workers and found that 8% dined on delicious and not-so-nutritious food
from their company's vending machine at lunchtime.4
Point is, as busy as you might be, you need to make time to eat well to
improve energy levels. If you need a reminder, the technology you use to work
all of that unpaid OT can also be programmed to alert you when it's time for a
#2. Carb Up
Despite what you've heard, carbohydrates are not hellish
calorie ghouls responsible for turning skinny people fat and fat people into
morbidly obese planets. In fact, they're a necessity.
"Our brains rely on carbs, and they're a major element to maintaining blood
sugar levels," Dr. Stoler says. "Eating only fats and protein won't make you
feel more energetic. A basic rule of thumb is to eat carbs with some protein and
Consuming too many simple carbs—foods high on the Glycemic Index (GI)—can
cause blood sugar levels to spike, which can lead to additional body fat
storage, heart disease, and type 2 diabetes. Fiber-rich whole foods—veggies,
whole grains, and fruit—metabolize slower to provide you with lasting energy
According to Dr. Stoler (and depending on what your goals are), you're
looking to eat about 50% carbs, 20% protein, and between 25–30% fat per day. And
for crying out loud, listen to Mom and eat more fruits and veggies. They're
packed with essential vitamins, minerals, and disease-fighting
#3. Stay Hydrated
Caffeine is a diuretic. In more scientific terms, it makes you go
potty more often. So if that's all you're drinking from 9 to 5, you're going to
get dehydrated. Along with impeding metabolism and making you feel
sluggish,5 dehydration can also go all Criss
Angel on your brain and trick it into feeling hungry when it's really not.
Adequate hydration benefits you in a whole host of ways, including
lubricating joints, regulating body temperature, assisting the body with
excreting waste, and keeping your immune system strong.6
The old standbys to shaking off tension are to meditate and
become one with your body. If that doesn't work for you, find a different
healthy distraction to pull your brain away from what's stressing you out. If it
slows your heart rate and reduces tension, you're golden. If your schedule is
too packed to take a walk, read for pleasure, or binge watch season two of
House of Cards, give yourself a couple minutes to brew a cup of herbal
The great thing about this option is that you get the benefits of the herb
you're brewing in addition to the ritual of slowing down and enjoying a hot
drink. Three herbs backed by years of scientific and/or anecdotal evidence are
chamomile, kava, and valerian root—but be careful with those last two because
they can make you drowsy.
Which leads us to…
#5. Snooze More
An ideal target is seven to nine hours of sleep per night. But most
of us aren't getting that, and it's negatively affecting our performance
everywhere.7 Lack of sleep can also do
a number on your innards.
"Not getting a good night's sleep impacts things like heart health and
metabolism," Dr. Stoler says. "It's important to adopt good sleep hygiene and
make your bedroom a sanctuary for sleep."
That includes powering down smartphones and shutting off the TV. The blue
light those devices emit can mess with melatonin levels, and those late night
texts are interfering with your REM cycles. Seriously. A 2011 survey from the
National Sleep Foundation found that 20% of people ages 19–29 get woken up
multiple times a week by calls, texts, or emails.