Travel insights from David Pritchard, health & performance coach at Apple Leisure Group

How to Stay Energized Throughout the Day

The ups and downs of your energy levels can be influenced by so many different things: how much stress you have, if you're eating good or bad, how much physical activity you’re getting and one of the most important things is how much and how well you’re sleeping.

Try these small activities to boost energy and improve your performance throughout the day.

First Thing When You Wake Up

  1. Hydrate. Dehydration can negatively impact energy levels and increase feelings of fatigue. Start each day with a glass of water and a goal of drinking eight to 10, 8-ounce size glasses throughout the day.
  2. Practice mindfulness and movement. Stress and negativity can take a toll on your well-being. It can drain your energy levels. Start your day with a technique like yoga, meditation or deep breathing exercises. (See
  3. Prep for breakfast. The hardest thing about eating a healthy breakfast is having the time to prep it. Try a make-ahead meal that focuses on the five food groups — fruits, vegetables, grains, protein, and dairy — for more energy throughout the day. Try yogurt with fresh fruit and nuts or overnight oats with chia seeds or baked eggs with vegetables.

Throughout the Day

  1. Eat smaller proportions and fewer calories. Instead of a large meal, eat a smaller lunch with an afternoon snack, which has been shown to fight afternoon fatigue. Healthy unsaturated fats and whole grains can also give the body sustained energy.
  2. Break it up. Frequent breaks are a great way to keep your energy levels up. Leave your electronics behind and go for a walk or simply stand up and stretch, which can boost energy levels and reduce fatigue.
  3. Schedule your exercise. A routine is important and scheduling physical activity can help prevent lows in energy throughout the day. Exercising can actually boost energy and increase endorphins. Moderate to intense exercises like walking can help break the lows of fatigue. Workout during your lunch or take walking breaks during your breaks.

After Work

  1. Make dinner count. Dinnertime should be a time for renewing and relaxing. Aim to finish eating two to three hours before bedtime for better sleep. Incorporate lean protein, dark leafy greens, whole grains and other nutrient-dense foods to replenish your body’s energy stores.
  2. Make it mindful. Limit screen time and electronics by reading a book, taking a bath or going for a nightly walk.
  3. Plan for the next day. All success comes from planning and preparing. Pack your gym bag, get your breakfast prepped, lay your clothes out and pack your lunch.
  4. Journal. Write down two to three things you were grateful for. Getting in the mindset of what you received instead of how bad maybe your day was will help you get into a mindset of better relaxation and then deeper sleep.

About the Author

David Pritchard, health and performance coach, comes from 20+ years of health and wellness experiences. With multiple degrees in Exercise Science and Nutrition and several National recognized certifications, he has had the privilege to work with Fortune 500 companies, executives, and professional and Olympic athletes. David has been a part of the Travel Industry for the last 15 years teaching travel agents, industry leaders, companies and hosting wellness retreats all over the world. While working with individuals and groups, he focuses on all facets of exercise, nutrition and motivational programs by helping create Health & Fitness Powered lifestyles. David has a passion for travel and also a passion to help people live their best life!

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Sep. 19, 2019
Tags: mindfulness , energy