Have your energy levels been a little low lately? Do you hear yourself saying "I'm so tired" almost daily? We feel you. With work demanding attention almost 24-7, life can feel overwhelming, but don't let burnout take hold. It's important to recognize the signs before it's too late and implement some self-care rituals along the way. One foolproof way to get your energy back on track is through diet, so we turned to the ultimate fitness duo and founders of Tone It Up, Karena Dawn and Katrina Scott, to let us in on their dietary secret: protein.
"Protein boosts your metabolism, keeps your energy levels up, and helps shape lean muscles," they told MyDomaine. "We recommend having 0.8 to 1.6 grams protein per kilogram of body weight, depending on your activity level. For example, a 130-pound woman should have between 47 to 95 grams of protein per day. The more active you are, the more protein you need in order to maintain your muscles." One simple way Dawn and Scott ensure they're receiving the daily recommended dose is by adding protein powder to their morning smoothie or delicious post-workout cookies. Ahead, the girls explain three more simple ways they boost their energy every day and share their favorite protein-packed energy-boosting cookie recipe.
Eat Lean, Clean, and Green
If you're looking for a simple way to maintain high energy levels all day long, Dawn and Scott recommend eating lean, clean, and green. "When you give your body foods that are high in nutrients and fiber, it slowly releases the glucose into your system, which keeps your energy and blood sugar levels stable," they said. "Lean, clean, and green means eating whole, unprocessed, nutrient-packed foods such as lean protein, high-quality fats, and tons of greens." If you need ideas, they have a ton of simple and delicious recipes on their website.
Move Your Body Every Day
If you want to feel energized, then move your body (even if it's just a little) every day to get that fresh oxygenated blood to the areas you need it most. "When you get moving first thing in the morning, you jump-start your metabolism and your body gets an amazing burst of energy," they explained. "Some of our favorite moves to boost your metabolism and up your energy levels are squats, deadlifts, squats, pushups, and planks. These moves focus on big muscle groups to burn extra calories and make the most out of your workout time." You can check out their daily workout page, which is updated every day with new moves to try. "These are designed to work different muscle groups each day to sculpt your entire bod," they said.
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Set Your Intentions
It's the one thing all healthy eaters do at the beginning of their day, and Tone It Up swears by it too. "It's important to set intentions and visualize your day," they urged. "Taking time for a few mindful thoughts is so important. Whether it's meditation or taking a few moments for yourself, it's amazing what it can do to set the tone for the rest of your day. Meditation can mean different things to different people. When you're in your body and all that is left is your breath and mindful thoughts, that is meditation. It could be cooking, running, playing a musical instrument, or drawing. We also use painting, yoga, cooking, and arts and crafts as a way to clear our minds."
Peanut Butter Cookie Protein Recipe
Makes 12 cookies, 1 cookie per serving
2 scoops vanilla Tone It Up Protein
1/4 cup egg whites
1 cup peanut butter
Preheat oven to 350℉. Combine all ingredients and mix well. Roll dough into two tablespoon-sized balls, and then flatten them with a fork to form the cookie shape. Bake for 10 minutes.
How do you boost your energy naturally?