Ways To Increase Energy

We’ve recently had some members who are participating in the F45 8 Week Challenge who are suffering from a bit of an energy slump. This is common considering there is a reduction in calories, and when combined with a very active lifestyle some of our members are finding themselves a little drained at times.

There are a few different ways to overcome or help this issue. The F45 Challenge recently released a blog that outlined some foods that you can be eating to increase your natural energy levels. We will go through these, as well as some other ways that you can ensure that you are getting the most energy in your day. Increasing energy levels doesn’t always mean smashing another triple shot soy latte, there is a time and a place for that and its probably best that that habit doesn’t become a regular one!


Not surprisingly, food is ALWAYS the best natural resource to fuel your body, improve your mood and increase your energy. The best way to maintain a sustainable level of energy and mood throughout the day is to never skip a meal and ensure you’re following a daily meal structure of breakfast, snack, lunch, snack and dinner. We definitely think that snacks are underrated and will be the solution to most of your problems.

Below are some great food ideas to give you a natural energy pick-me-up that your body will thank you for!


Are widely known to be the best energy resource, as many athletes or sporting participants will always have a banana before an event. The reasoning being, a banana is made up of carbohydrates, potassium and vitamin B6. As well as it also being a great source of fibre it is easy for the body to digest.


Caffinee, of course, is always a morning go to for starting the day on a high. This stimulation passes through the bloodstream and creates an alertness for the nervous system. A long black coffee also kick starts the metabolism each morning. It’s not recommended to have multiple coffees per day, but 1 in the morning can do wonders for your mood and productivity.


As well as being a great source of protein, if not the best possible source it is also great for energy spike. Eggs contain the amino acid leucine, that is known to stimulate energy production. Leucine helps to take in more blood sugar to use fat as an energy source for the body.


Are known for being a sweet fruit with their natural sugars, this is also a benefit to provide the body with a sustained energy release. Apples also have a high antioxidant content and antioxidants have been found to slow down the digestion of carbohydrates, therefore releasing energy slower throughout the day.


Are the perfect natural sweetener as they are made up of the sugar fructose, Dates also contain a perfect amount of fibre and antioxidants. Though dates are very high in calories it’s important to compare dates to white sugar. Therefore the tip to getting the most out of dates is to have 3-5 before a workout or an afternoon snack.


Is always a great snack idea to have mid-morning or afternoon. Yoghurt contains natural sugars of lactose and galactose, when broken down these are perfect for producing energy. As well as yoghurt being full or protein this slows down digestion and helps these sugars ease into the bloodstream.

If you find you are feeling flat throughout the day, try one of these foods to boost morale. There are endless amounts of foods to give you an energy boost, though the key is to be smart with your choice of food, as these habits will determine your health status.


Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested.

Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.

Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.

Tips for getting better sleep:

You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. With enough sleep each night, you may find that you’re happier and more productive during the day. Sleep often is the first thing that busy people squeeze out of their schedules. Making time to sleep will help you protect your health and well-being now and in the future.

  • Go to bed and wake up at the same time every day. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for timeouts or punishment.
  • Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock’s sleep–wake rhythm.
  • Use the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it’s time to be awake.
  • Avoid heavy and/or large meals within a couple hours of bedtime. (Having a light snack is okay.) Also, avoid alcoholic drinks before bed.
  • Avoid nicotine (for example, cigarettes) and caffeine (including caffeinated soda, coffee, tea, and chocolate). Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
  • Spend time outside every day (when possible) and be physically active.
  • Keep your bedroom quiet, cool, and dark (a dim night light is fine, if needed).
  • Take a hot bath or use relaxation techniques before bed.
  • Rub some magnesium il onto your stomach as a muscle relaxant, this will help with those who get itchy feet or are unsettled before bed.


Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energised. So even if its a rest day for you, ensure that you at least get a brisk walk in to ensure that you’re moving for some part of your day.


What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue. The F45 Challenge recommends 2-3 Litres of water per day – MINIMUM.

If you are out and about – active in the sun all day, this needs to increase.
If you are training 1+ times a day your water intake need to increase again.

If you’re feeling hungry, try having a full glass of water and waiting a few minutes, the hunger pains may go away, and its just your body telling you you need more water.


Theres a lot of information out there, as well as heaps of different ways to naturally boost your energy levels, give some of these a go, see what works for you!




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