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Guaranteed ways to boost your energy

When faced with cold weather, grey skies and short days, it’s easy to start feeling tired and sluggish. But weather conditions shouldn’t influence our energy levels or affect our motivation to keep moving.

With a few simple strategies, you can start feeling more motivated to get active regardless of what’s happening around you. Try these tips to boost your energy levels and live a more active lifestyle all year long. 

Control stress

Over time, chronic high stress can drain your energy. If you find yourself dealing with stress on a regular basis, try to carve out time each day to do something relaxing. Maybe it’s yoga, meditation, walking your dog, or anything that brings you joy and allows you to forget about the stressful parts of your life for a while. Consider examining your list of priorities and obligations to see where you can lighten your load over the longer term.

Get a good night's sleep

Healthy sleep patterns are directly related to higher levels of energy. This includes total hours AND quality of sleep. Most people require 7-9 hours per night, but many get far less. If you’re not getting the sleep you need, find ways to increase your total sleep time by adding 15 minutes every few days until you’re waking up feeling well-rested. Try shutting off technology at least an hour before bedtime, and ensure your room is dark, quiet and cool enough that you won’t feel overheated.



Most people don’t drink enough water, and that can contribute to lower energy and feelings of sluggishness. Try increasing how much you drink, as well as eating lots of fresh vegetables and fruit to stay hydrated and feel more energetic. Consider reducing how much caffeine and alcohol you consume, since both are diuretics. If you have trouble staying hydrated, try setting a timer or downloading an app to remind you to sip some water every hour. Chug a glass of water when you wake up, always carry a water bottle with you, and try adding sliced fruit, like lemons and limes, for a little zing. 

Eat for energy

Relying on quick snacks for instant energy can definitely compromise your longer-term energy levels. Many people gravitate toward things like coffee, an energy bar or a muffin for instant energy -- but these choices are a surefire path to a crash. It’s better to opt for a quality protein source or healthy fat, accompanied by complex carbohydrates. This combo will help stabilize your energy levels, without a quick spike and crash. Try a couple of hard-boiled eggs, a few almonds and a piece of fruit for breakfast. Your energy levels will hold strong and you’ll be ready to take on the day and your workouts.

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