Skip your next latte. Step away from the caffeinated soda. Here are 5 simple strategies to help you power through even the Monday-est of Mondays… 

FOR WHEN YOU ACCIDENTALLY INDULGED
If your morning meal set up the day for a ride on the blood sugar roller coaster and your energy has plummeted, it’s time to get off the ride and start over. What you eat for breakfast sets the stage for how your blood sugar acts the rest of the day. If you eat a meal high in refined carbohydrates, then you’ll feel energized initially, and then you’ll be begging for a nap or a cup of coffee shortly after, because insulin helps sweep away sugar, but then sends a signal to your adrenals to quit producing cortisol. 

The solution? Snack on protein. Grab an option with at least 10 grams of protein, which you could get from a shake (just be very cautious to not add any extra sugar or excess fruits), or two hard-boiled eggs. Protein not only helps you feel satisfied, but it also balances your insulin and cortisol for a few hours to help you power through your day. 

FOR WHEN YOU NEED ENOUGH ENERGY TO FOCUS, BUT DON’T WANT THE JITTERS
Your body reacts to serious family or work stress the same way it would respond to a shark attack… by pumping cortisol, which is the fight, flight or freeze hormone. Initially, your energy levels will spike, but then it plummets because your body can’t keep up to the cortisol demand. And, just when you need to be alert, your energy is gone with the wind. 

The solution? Green tea. It has enough caffeine to trigger a cortisol release, but not enough to leave you feeling jittery and anxious. It also has a flavanoid that will help you feel sharp, calm, and focused. Keep in mind that green tea takes longer than coffee to activate in your system, so drink it about 90 minutes before go-time. 

FOR WHEN YOU CAN’T STUMBLE OUT OF BED
If your alarm wakes you up in the middle of deep sleep, it can cripple your energy before you’re even up and at ‘em. Your brain needs time to wake up in the morning too, so if your alarm leaves you feeling foggy, expect 30-45 minutes to get rid of the grogginess. 

The solution? Stumble to the kitchen and get an ice cold glass of water. The cold triggers adrenaline, a stimulating hormone. In turn, your heart will pump stronger and boost bloodflow to the brain.

As a bonus, getting hydraded also wakes up wilted cells after hours of sleep-induced dehydration, which causes the feeling of tiredness. 

FOR WHEN YOU’RE ABOUT TO FACEPLANT INTO YOUR KEYBOARD
Your body isn’t a machine made of steel. In fact, it’s constantly rebuilding itself while you sleep. If you are constantly getting less zzz’s than your body needs, then eventually your body will insist that you pay off your sleep debt. Add to that the stress of everyday life and your need for a deep rest becomes even more important.

The solution? Well, if you aren’t in a place where you can take a catnap, try chatting with a friend. Research shows that after a 7-minute talk with a pal, participants were more alert. Another solution is to simply get out of a chair and stand for a minute or two. Remember, sitting is the new smoking…for your health and your energy! 

FOR WHEN YOU’RE STUCK IN BED SCROLLING THROUGH SOCIAL MEDIA

I can’t emphasize enough the importance of mastering your morning to create the most productive, energy-filled day. Here’s the truth…you don’t HAVE energy, you CREATE energy. Most people lose their mojo within the first two hours of waking up because they become REACTIVE instead of PROACTIVE. Instead of tying up their laces for a workout, they stay snuggled in bed checking social media. If this sounds familiar, you’re not alone.

The solution? Before you jump in the shower, try the…”10 in 10″ audio workout where I guide you through 10 exercises in 10 minutes! I like to think of the 10 in 10 as a “the wonder pill” because of all the incredible benefits…

• Reduced risk of heart disease and some types of cancer
• Temporary relief from depression and anxiety 
• Better sleep
• More energy