Blog

Do you ever feel exhausted or "brain-foggy?" Desperate for a quick boost of energy or inspiration so that you can get focused, get on track, and get that next big project done?

We know the feeling! Creating a successful business takes a lot of work. Add to that the effort and energy it takes to write books, choreograph and film videos, create information products, and more, and suddenly that morning cup of joe is starting to look pretty weak.

We knew that there had to be easier, and healthier, ways to boost creativity, focus and energy than an addiction to Starbucks. So we reached out to our favorite fitness, energy, nutrition and wellness experts and asked for their secrets. We loved what they shared – activities, recipes, exercises, products and more – all designed to keep you at the top of your game so you can create the life you want. 

We know you’ll feel energized just reading this. There are some surprising ideas we loved and have already put to the test successfully, so be sure to read through to see them all. We’ve split this article into a series of 2, so read through these and watch for Part 2 coming soon for even more powerful ways to boost your energy, clarity and creativity all day long.

Mike Mahler, Mahler’s Aggressive Strength

One of my favorite methods for increasing energy, mood, and focus is deep breathing exercises. This works especially well early in the morning to get your day going. Sit down and relax and take a deep breath to a count of four. Hold it for four seconds and then breathe out slowly to a count of four.

Make sure to breathe in deeply through your nose into your stomach as opposed to your chest. Breathe out through your mouth. Do 10-15 deep breaths every morning or whenever you need a boost.
http://mikemahler.com
 
Holli Clepper, Fitness Education Unlimited

To boost creativity I often breathe in my favorite essential oil, (Clarity by Young Living), which includes a mix of oils such as basil, ylang ylang, rosemary, jasmine and bergamot. This helps settle the mind a bit. I then use a breathing technique that I find really increases focus and calms the mind.

Place one hand on your chest and the other on your belly while lying down (seated if you have nowhere to lay). Breathe deeply into your belly making the hand on the belly rise, hold that breath for 2 seconds then while still holding the breath, move the breath into the chest until the chest rises, hold for 2, send it back to the belly, hold for 2, back to the chest, hold for 2, and back to the belly, hold for 2, and exhale.

This charges up the body, released toxins and helps work the diaphragm. Moving the breath around instead of just holding it is what really gets the diaphragm working. A tight diaphragm can affect your breathing and posture, which is why breathing exercises are important. You can perform this technique one to six times, during the day, before bed or whenever you need to settle the mind.
www.fitnesseducationunlimited.com
 
James Wilson, Mountain Bike Strength Training Systems

My top tip to boost creativity, energy and focus is to take 5 minutes and meditate. Nothing fancy, just sitting there focusing on your breathing while counting out 10 breathes in your head is fine. If meditation isn't your thing then get outside for a 10 minute walk (as bonus, a walk will help boost your energy as well). The problem is that we usually have too many other things buzzing around our heads and finding a way to lower the noise so you can finally focus the brain is the key. I've found that taking 5-10 minutes to help quiet and focus the brain really pays off in terms of how much more work I can get done in the remaining time I have and the quality of that work.
www.bikejames.com
 
Chad Tackett, Fast Track to Fat Loss

There are all sorts of manufactured energy drinks, pills, bars, and "shots" on the market, but none hold a candle to real, whole food. Choose the right foods and you'll get more nutrients for faster (and better), long-term energy. Here are 5 energy-boosting super foods that will give you true, lasting energy throughout the day:

1. Fruits, especially those high in potassium, such as bananas, apricots, cantaloupe, and kiwi. Other excellent energy-boosting fruits are apples, grapes, and peaches.
2. Quinoa is truly a super food. It’s a super-grain that's a complete protein, a high-quality complex carbohydrate, and high in fiber and iron, as well as calcium. Quinoa is also high in magnesium, which helps relax your muscles and blood vessels and has a positive effect on blood pressure. In addition, it's full of phytonutrients, antioxidants, and can even help balance your blood sugar!
3. Oats are a quality source of complex carbohydrates that are high in fiber, low on the glycemic index, and rich in energy-boosting B vitamins. I'm not talking about instant oatmeal, but rather old-fashioned oats, dry rolled oats, steel cut oats, or oat bran. Because these kinds of oats aren’t broken down like instant oatmeal is, it takes longer for them to be processed within your body, providing a slower release of energy (meaning, sustained energy). Oats also contain stress-reducing B vitamins, which helps transform carbs into usable energy. And because they're high in fiber, your body gets an ongoing stream of energy that gradually flows into your bloodstream, as opposed to a short-term spike that crashes soon after.
4. Seeds such as flaxseed, chia seeds, and hemp seeds provide a great supply of fiber, healthy fats (including omega-3's), vitamins, minerals, and antioxidants. Chia seeds are an especially great choice because they have a large amount of soluble fiber, which creates sort of a gel in your intestines. This keeps you full and satisfied longer and provides time-release energy, which stabilizes your blood sugar and keeps your energy levels even during intense training or longer physical activities.
5. Lentils are a great source of fiber, which again, translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Protein helps slow down the digestion of food for sustained energy and lentils help reduce your cholesterol and blood pressure as well. Plus, they’re low in fat and calories! Beans (black, kidney, garbanzo, etc.) are also an energy-boosting food with similar benefits.

BONUS: In addition to these 5 foods, keep in mind that without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb, and transport nutrients. It also helps regulate body temperature. When you’re dehydrated, your cells receive nutrients for energy less efficiently, and your body can’t properly expend heat through sweating. Both conditions lead to fatigue. Try to drink eight to ten 8-oz. glasses of water a day and you'll be amazed at how much energy you get just from staying adequately hydrated.

http://fasttracktofatloss.com/fbg/fat-burning-gene.php.
 
Chris Barnard, Strength Camp and Overtime Athletes

My favorite go-to tip for boosting creativity, energy, and focus comes from a simple morning ritual.  Every morning I meticulously wake up and repeat a series of steps.  No matter if I'm at a seminar in another city or at the comfort of my home, I try my hardest to set my day off with my morning ritual.  A morning ritual can consist of many different aspects but here are the 3 things I believe add up to successful day. 

1.  Combine Movement and Breathing - Meditation can be difficult for some people to get into but anything you can do to stimulate the parasympathetic nervous system is essential in our busy driven lives.  I love to take a short walk and focus on breathing deep into my belly and clear my mind to the present issues of the day.  Simply try your hardest to be aware of something new on your walk each day.  This allows laser focus.
2.  Consume Knowledge - To increase creativity, it will help if you expose yourself to new ideas.  The simple way that I do this is listen to audio books on my way to work. I typically like to choose a book that is pertaining to the things I may be dealing with in my present life and allow new ideas or ways to approach each situation and marry it with my own. In turn this allows me to put my own creative spin on it. Try listening to a new idea every morning to allow your past ideas to mesh and become a new creation each day.
3.  "Super Shake" - For energy I have a "Super Shake" every single day.  With our days filled with meetings and always on the go we sometimes forget to treat our body as a temple. So each morning I drink a potent shake that literally takes me 2 minutes to make. Here’s my recipe:
  - 2 scoops whey protein (Nectar fruit flavored)
  - 1 scoop Living Fuel Greens
  - 1 scoop Living Fuel Berry
  -  5 drops liquid Fulvic Vitamins
  -  5 drops liquid Fulvic Minerals
  -  1 Adrenal Support
 
http://strengthcamp.com
 
Rachel Cosgrove, Results Fitness University

When working on a project such as an article or a book I love to create a Mind Map to brainstorm my ideas. I'm a very visual person, as 80% of people are, so by drawing a mind map or using one online (I like www.mindmeister.com) it gets my brain churning with ideas of what I want to include - stories, images, points I want to make...and each of these goes in a bubble. From there I end up branching off of each bubble with more points or ideas.

Ideas will hit me at the strangest times (in the car, walking the dog, in the shower) and as soon as I can I add them to my mind map. Then when I sit down to create the product I can chunk it down into writing each bubble at a time.

www.RachelCosgrove.com, www.ResultsFitnessUniversity.com
 
Hut Allred, New Wave Fitness

"To ramp up vitality, try a supervised detox for a minimum of 7 days. A detox helps to rid your body of harmful toxins and as a result, can give you increased energy plus physical and mental vigor."

www.NewWaveFitness.com
 

 

Janet Rae Humphrey, E-RYT

Oxygen is the best energy booster. The chemical reactions that produce energy in the cells of your body require oxygen. Inhale more oxygen by sitting up tall and taking long diaphragmatic inhales:

Diaphragmatic Breathing for Energy

1. Sit away from the back of the chair using the muscles of your back and abdomen to sit erect.
2. Place your feet flat on the floor parallel to each other and your knees over your ankles. The long upper bones of your legs (femurs) should be parallel to each other.
3. Place your little fingers in the crease between your torso and thighs with the middle fingertips touching two inches below the belly button.
4. Inhale – Expand your belly out and lift up your belly, spine and chest.
5. Exhale –Pull your lower belly in and hug your shoulder blades together on your back.
6. Take three long, slow diaphragmatic breaths in and out through your nose.
7. For energy and to decrease depression – make your inhale longer than your exhale. Inhale for the count of six, hold for the count of one, exhale for the count of three, and hold for the count of one. Concentrate on your breathing for three to five minutes.
8. For anxiety and to increase relaxation– make your exhale longer than your inhale. Inhale for the count of 3, hold for the count of one, exhale for the count of six, and hold for the count of one. Concentrate on your breathing for three to five minutes.

www.AgeWithoutLimits.net
 
Dave "The Band Man" Schmitz

Performing quick 20-minute morning exercise routines have been my "go to" when it comes to boosting mental focus and physical energy. To accomplish this I have found resistance bands to be the go-to training tool no matter if I am on the road, in​ the​ office, or at home. Bands provide all the benefits of training with weights while making it easy to train anywhere, anytime at any intensity level while being able to perform any movement​. Give bands a try.... You will not be disappointed.
 
www.resistancebandtraining.com