3 Simple Ways to Boost Your Energy Now | Personal Training Costa Mesa

3 Simple Ways to Boost Your Energy Now  |  Personal Training Costa Mesa

When you are dragging and feeling tired during the (hopefully not so) occasional low-energy day, your go-to elixir might be an extra cup (or two or three) of black French press coffee.


Yes, it gives your body and brain a needed jolt, but it may not help where you need it the most: your cells.

The cellular basis of being tired

What we call “energy” is actually a molecule called adenosine triphosphate (ATP), produced by tiny cellular structures called mitochondria. ATP’s job is to store energy and then deliver that energy to cells in other parts of the body. However, as you grow older, your body has fewer mitochondria. “If you feel you don’t have enough energy, it can be because your body has problems producing enough ATP and thus providing cells with enough energy. You may not be able to overcome all aspects of age-related energy loss, but there are ways to help your body produce more ATP and replenish dwindling energy levels. The most common strategies revolve around three basic concepts: nutrition, exercise, and sleep.

Nutrition. Boost your ATP with fatty acids and protein from lean meats like chicken and turkey, fatty fish like salmon and tuna, and nuts. When lack of energy is an issue, we recommend to eat small meals and snacks every few hours instead of three large meals a day. Your brain has very few energy reserves of its own and needs a steady supply of nutrients. Also, large meals cause insulin levels to spike, which then drops your blood sugar rapidly, causing the sensation of fatigue.

Drink enough water. If your body is short on fluids, one of the first signs is a feeling of fatigue. Besides water and beverages like coffee, tea, and juices, you can also get your fluids from liquid-heavy fruits and vegetables that are up to 90% water, such as cucumbers, zucchini, squash, strawberries, citrus fruit, and melons.

Get plenty of sleep. Research suggests that healthy sleep can increase ATP levels. ATP levels surge in the initial hours of sleep, especially in key brain regions that are active during waking hours.

Stick to an exercise routine. Exercise can boost energy levels by raising energy-promoting neurotransmitters in the brain, such as dopamine, norepinephrine, and serotonin, which is why you feel so good after a workout. Exercise also makes muscles stronger and more efficient, so they need less energy, and therefore conserve ATP. It doesn’t really matter what kind of exercise you do, but consistency is key. Some research has suggested that as little as 20 minutes of low-to-moderate aerobic activity, three days a week, can help sedentary people feel more energized.

Create your own energy-infused zone with our Balanced Habits Essential Energy Boosting Plan! Check out what you can do NOW to improve your energy levels so you can be more awake and be your best. Pure, natural energy…there’s nothing better!

But sometimes we need a little extra help to invigorate the body and sharpen the mind.

If you are serious about making lifestyle changes in 2019, and you want to make tremendous progress and create the best version of yourself, then I strongly recommend you to join the January 28-Day KICKSTART on January 18.

Let my team and I create a lifestyle approach for you (and your family). We'll guide you and help you learn how to eat real food, in the right portions and develop healthier and sustainable balanced habits. And the best part? Having fun along the way.

It includes unlimited support, education, weekly weigh-ins, and much more.

Expect to learn, to be inspired, to be coached, and to be supported at a level you’ve never before experienced. Click here to learn more and to add your name to the list.

My team here at The Training Spot have dedicated their lives to helping men and women just like you live their best, most vibrant lives.

Here is to your health,


Matt Fetters


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