December 2015

Maximize Your Energy

Author: Scott Middleston

At XP Fitness, we teach this formula for maximizing energy: Sleep + Nutrition + Exercise. Despite its simplicity, almost everyone fails to establish these basic body-nourishing habits. Now let’s talk about these three factors and how to implement them so that they go to work for you.

It all starts with a good night’s rest. For most people, this is eight hours, but it can easily be more. If you have trouble falling asleep, you may be in the zombie-caffeine cycle: when you drink caffeine to stay awake during the day and then at night you are too excited to sleep. Break this habit by limiting your caffeine intake to the equivalent of two cups of coffee per day, and do your absolute best to not consume caffeine after noon. Note: It will be easier to reduce caffeine when you add in healthy food and moderate exercise.

Food is the fuel your body uses to power you through your day and your workouts. If your energy is low, it certainly makes sense that perhaps you are using the wrong kind of fuel for your system. The best energy-boosting foods come directly from plant and animal sources and are not packaged in a box or wrapper.

Make smart food selections and eat three-four meals a day, making sure to have at least 20 grams of protein in each meal. Enjoy as much fresh fruit, veggies, fish, meat, eggs, sweet potatoes and beans as you want. Add in some bran or prunes for digestive health, your two measuring cups of coffee, some small amount of junk food and you’ve got yourself a solid meal plan. Of course, you can style this program to fit your needs, but these are the basic staples for stable long-lasting energy.

Objects at rest tend to stay at rest, and the same is true for people. If you’re sedentary, you probably don’t have the sudden urge to get up and move. It will take some energy to get going, but it will be worth it.

You are more likely to reach your energy and fitness goals when you are following an individualized program that is an appropriate challenge for you. An individualized program should be based on your age, health status, fitness level, and your goals. A solid energy-boosting workout program will take 30-60 minutes a day and the weekly outline will look something like this:

• Strength: 3 x per week
• Cardio: 2 x per week
• Intervals: 1 x per week (sprints or similar)
• Recovery: 3 x per week (stretch, foam roll, restorative yoga)

If you would like help developing your own more detailed fitness program, you might consider consulting with an XP Fitness Trainer. We would love to hear from you, and we offer personalized coaching to meet your budget and your goals.
That’s our formula for maxing out your energy the natural way. Now get yourself to the gym, shop smart at the grocery store, control your caffeine intake, sleep like a baby, and discover the joy of living with maximum energy.

XP Fitness is located at 2 Marshland Rd., Hilton Head. For more information, visit

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