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26 Apr

Why You’re Always Tired & How To Boost Your Energy Naturally

Sponsored by Under Armour and Amazon Fashion

1. Calendar Everything

It’s amazing what a little time management and planning can do! I used to pride myself on being a fly by the seat kind of person, living spontaneously and going wherever life took me, but once I had a baby, a business, and my marriage to balance, that kind of lifestyle didn’t work anymore. Now, in order to not lose my mind and be able to accomplish everything I want to in the day, the week, and month, I’ve got to schedule everything down to the hour in my calendar. I share my calendar with my family, and assistant, to keep myself accountable. The thought of this would have disgusted the old me, but the new mother, wife, business owner means finds freedom in having order and a time and place for everything. I talked about some of my favorite time management apps in this blog post and in this youtube video with G!
What you choose to do with your time has a direct impact on your energy levels. You can start by figuring out the best few hours of the day when you’re the most productive and energized to do your best work. For me, having a written-out schedule and tasks to check off  keeps me organized and productive. Personally, I like to prioritize my biggest projects in the morning/afternoon because this is when I have the most energy and focus. When I get my biggest projects out of the way by lunchtime, I feel so much more accomplished and stress-free which as a result gives me more energy as the day goes on. If there’s something on my to-do list that I don’t get done in the morning, I keep thinking about it throughout the day and procrastinating which takes up a lot of my energy. That’s why when it comes to shooting our campaigns and editing content, it’s so vital for us to get it done in the morning! Towards the end of my day is when my energy levels start to dip and I like to focus on smaller things like computer work, emails, cleaning the house, and making my schedule for the next day. Scheduling and creating order in your life, is the first step in natural boosting your energy and productivity for that matter!

2. Exercise! 

Exercise is so many things for me: therapeutic both physically and mentally, and an immediate pick me up more effective than a double shot of espresso! Regular exercise is proven to increase your energy levels and reduce fatigue. Even if exercise is the last thing on your mind, doing something simple like a 10 minute walk or lunges around the house can give you an energy boost and is better than nothing at all. If you work in an office setting, it’s especially important to get up and get moving. I spend most of my days working from home, so being slumped over my computer and screen for long periods of time can be very physically and mentally draining. When I’m working from home, I always try to take a 30 minute mid-day break for a quick jog or afternoon walk with Alessandra. As soon as I get back home, I feel so much better than when I left. Even a low-intensity activity like this gives me the boost I need to finish out my day strong!

If you’re anything like me, working out isn’t the hard part, it’s getting started that is! Feeling good while working out and looking good is a major motivator! When I’ve taken a hiatus from the gym and want to help myself jumpstart a new workout routine, I incentivize myself with new activewear! My mornings are hectic as I’m sure are yours, so getting dressed is the last thing I need to add to my stress. When I first heard about the Echo Look by Amazon, I was so excited to get my hands on it! First off, Alexa-enabled devices run my household lol. With just 4 quick words, “Alexa, take a photo,” your Echo will light up and take full length photos 0r 6-second 360-degree videos of your outfits that you can browse all in one place, share with friends, and get style recommendations. I love that it’s handsfree and super easy to use, especially when you’re in a rush so you can always look your best. My favorite part of this device is the The Style Check feature..seriously a gamechanger! I’m always taking photos of outfits on my phone and comparing which one is best. This feature does all the work for you and puts your outfits side-by-side in the Echo Look app, and then using algorithms and fashion expertise determines which outfit is better! You can basically think of this as your personal wardrobe assistant, at your service at all times ha! As a blogger, I get new clothing and accessories often which is why I love the idea of being able to create virtual lookbooks and track what I’ve already worn.

Jessi Malay wearing Under Armour using Amazon Echo Look

You guys already know how much I wear activewear from working at home, to running errands, to the gym and walks with Ale. So I’m always on the hunt for fitness pieces that are both fashion-forward and high-functioning. This look was approved by my Echo Look, so I made sure to save it in my favorites! This look and my other favorites are featured on Amazon here and when you spend $75 you’ll get a FREE Echo Look! Here I’m wearing this cute oversized mesh long-sleeve with leggings and sneakers all by one of my favorite fitness lines, Under Armour. I know I can always count on them for innovative fabrics, construction, and cute prints and colors! I like to switch it up as much as I can for my workout outfits, so a fun pop of color and mesh detailing is something I always gravitate to! This mesh oversized crew top is also great for layering and transitioning into colder weather! And I don’t know about you guys, but when I get some new sneakers, all I want to do is break them in! I’m obsessed with the sleek minimal design and mesh detailing on these breathe lace sneakers by Under Armour. Right now you can get a free Echo Look by spending $75 on any of these pieces! 

UA

3. Eat smaller meals more frequently 

Food can most certainly be to blame for your fatigue. I’m sure you’ve heard by now that smaller and more frequent is better when it comes to eating. Ideally, you should be feeding your brain regularly throughout the day. This means you should be eating smaller-portioned meals and snacks every 2-3 hours to keep your metabolism going rather than only having three large meals per day. Another issue with eating big meals is that your body works harder and longer to digest that big meal which as a result takes up more energy (aka why you fall asleep after a pizza party). And by smaller-portioned meals, I’m talking lean meats, whole grains, fresh veggies, fruits, and nuts! Nutritious foods like this will give your body that fuel it needs to take on the day and continue up until your bedtime.

Another game changer I always stand by is breakfast. Breakfast is really is the most important meal of the day. Just like a tall glass of water kickstarts your day, eating breakfast will kickstart your metabolism and fuel your body for the day. I used to be one to rush out the door and grab a coffee or redbull, then work through lunch and not eat a nutritious meal until later in the day. It got to the point where it was way worse than hitting that afternoon slump and I realized I needed to get into a strict routine of eating a nutritious breakfast and snacking throughout the day to feel more energized without having to load up on 3 cups of coffee.

Nutrient deficiencies can also be linked to feeling tired and not having energy. The 3 most common nutrients associated with lack of energy are iron, B12, and magnesium. If you’re not getting enough iron in your body, fatigue will be one of the most common symptoms you have. Some foods that are high in iron are beef, fish, soybeans, eggs, spinach, nuts, tofu, and kidney beans. B12 is also connected to iron. If you’re lacking B12, you’re body is producing less red and white blood cells. These same red blood cells are moving iron around your body, so if there aren’t enough of them, you feel more tired. The best sources for B12 are red meat, fish, eggs, and dairy. Another important mineral that is connected with energy levels is magnesium. Foods such as spinach, vegetables, seeds, nuts, and whole grains contain a lot of magnesium.

4. Caffeine

I’m sure by now you guys know how much I love my cuban coffee ;) Let’s be honest…it’s pretty tough to get through the day without a little caffeine right?! But most days I need a more than a little boost. As much as I love my coffee, sometimes just one or two cups leaves me feeling jittery and shaky. Of course everyone’s bodies metabolize coffee in different ways, but if you’re the type to get that powerful boost of energy early on then it most likely comes with a crash at some point in your day. And for a working mama like me, I don’t have time for that 5 p.m. slump!! As of late, I’ve tried to incorporate a bit more green tea and matcha into my caffeine routine. If you’re not a big coffee drinker, matcha or green tea is a great way to boost your energy levels with less caffeine intake. I love the way matcha makes me feel throughout the day. It’s a completely different type of caffeine boost than regular coffee. Matcha contains an ingredient called “L-Theanine,” which works as a natural calming agent to give you that calm, more focused type of energy since it’s released at a slower pace than coffee. My morning cup of matcha always keeps me super energized and more relaxed throughout the day. Another fun fact is that caffeine in a normal cup of coffee can be absorbed in as quick as 30 minutes which is why people often drink cup after cup like it’s nothing. Whenever I drink matcha, I always notice the effects last for much longer than the usual cup of cuban coffee.

5. Hydration!

We all know about the importance of water and the “8 glasses a day” rule. But believe it or not, most Americans water intake is actually much less than the recommended daily dose of H2O. Not drinking enough water can lead to several problems, one of which is fatigue. Research shows that even being mildly dehydrated for a few hours a day can leave you feeling drained and fatigued, so it’s really important to make sure you’re drinking water throughout the day. Staying hydrated not only boosts your energy, but can also help alleviate your headaches, migraines, detoxify your body, brighten your mood, and balance out acidity levels. As soon as I wake up, I like to start my day with a tall glass of water and lemon. It takes less than a minute to prepare and really helps jumpstart my day and freshen up my body before I get moving. As the day goes on, I really try to pay attention to cutting out sugary drinks, limiting caffeine, and other beverages that aren’t water. If I leave to do some quick errands or take Ale for a walk to the park, I always carry a water bottle with me as a reminder to keep hydrating myself.

6. Morning Mantra

The way you begin your day sets the tone for the rest of it. One major change I’ve made in my life that I’ve noticed has vastly improved my energy level and overall mindset, is saying a little prayer, the same prayer I say everyday. Before even opening my eyes, before grabbing my phone and jumping into social media, texts, work, emails, and general chaos, I slow things down, and have a moment of thanks. A small change but huge, and everything in life including how I view myself, treat my family, and productivity levels has benefitted from this. This does not require you to be religious in any way… you can start the day with meditation, or by reading your favorite quote, listening to your favorite song, the point is to have a moment of positivity and gratitude before allowing any negativity to seep in first, and bring down your high energy frequencies.

Jessi Malay at work

I hope you guys enjoyed these tips!! This year I’m really making an effort to work on these lifestyle changes to improve my overall health and improve my energy levels throughout the day. I’m so excited to have the Echo Look as part of my new routine too! And remember that if you guys purchase any pieces from Shop The Look at Amazon, you will get a FREE Amazon Echo Look so you can try it out for yourself!!

26 Comments
  • Erin

    Exercise is SO important!! When I go through periods of consistently working out, my body feels so much better and I have SO much more energy!!

    April 26, 2019 at 12:35 pm Reply
  • Natasha

    Great tips babe!! I love the idea of morning mantra, I’ve never thought about that! <3 Hope you have a great weekend!

    April 26, 2019 at 12:36 pm Reply
  • Sandy R.

    Ok! I love this so much! Morning mantras and time management is everything! I need to get better at being thankful everyday and being super intentional about my time. Thanks for sharing babe!<3

    April 26, 2019 at 4:48 pm Reply
  • Jacie

    I couldn’t agree more with you Jessi! Eating more often with smaller portions has definitely worked for me. Healthy eating is everything!

    April 26, 2019 at 4:53 pm Reply
  • Alaria

    Loving your outfit Jessi! & your hair is always so on point girl! Take care! x

    April 26, 2019 at 4:59 pm Reply
  • Lisa Autumn

    Hydration is key! You are so right :)

    x Lisa | lisaautumn.com

    April 28, 2019 at 1:59 am Reply
  • Jessie

    Hydration is definitely the key! thanks for those useful tips!

    xx, Jessie
    http://4evajessie.com/how-to-find-a-style-that-resonates-with-you/

    April 28, 2019 at 8:23 pm Reply
  • A Trendy Life

    Great post Jessy! I like your recommendations and I practice them.
    Kisses

    http://www.atrendylifestyle.com/

    April 29, 2019 at 1:15 am Reply
  • Jessica

    Love the morning mantra dear! And yes, exercise is definitely the best thing you can do for your body.
    Jessica | notjessfashion.com

    May 3, 2019 at 5:32 pm Reply
  • Elegant Duchess

    I couldn’t agree more Jessi! I’ve noticed that exercise helps me to keep my energy level just right and yes hydration is the key!
    Much Love,
    Elegant Duchess xx
    http://www.elegantduchess.com/

    May 5, 2019 at 2:16 pm Reply
  • Marie

    Likewise : couldn’t agree more with you Jessi!

    May 6, 2019 at 2:44 am Reply
  • Marie

    Love,
    Marie

    May 6, 2019 at 2:44 am Reply
  • Miley

    Love your post.

    Miley
    http://finepillow.com/

    May 8, 2019 at 3:44 pm Reply
  • Miley

    Thanks, Jessi. Love ya!

    May 15, 2019 at 2:23 pm Reply

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