Workout Ideas and Goddess Nutrition News
The Goddess Nutrition™ Team have come up with some great workout ideas to incorporate into your routine! So check back regularly and see what’s happening, we think you’ll find it really useful!
5 Ways to Combat Tiredness and Fatigue
Tuesday, February 5, 2019
It’s that time of year again! The festive season has passed, summer seems an age away, and it never seems to get light or warm outside. This can leave us feeling sluggish and demotivated. The source of tiredness and fatigue can go deeper than being under-rested and can become a chronic state for some of us without even realising. Now, more than ever, we need to prioritise self-care. New year’s resolutions should go beyond looking a certain way in a bikini. The real goal should be to work on creating a body that functions optimally and feels incredible to be in. Read on for our top 5 tips to beat tiredness and fatigue, so that you can work, train and feel better!
1. Spend more time outside
It is easy to forget how important this is over the winter and neglecting it can be a contributor to Seasonal Affective Disorder (SAD). Our bodies are designed to run in near-24-hour cycles known as ‘circadian rhythm’. This rhythm signals when we release hormones that control mood and energy, one of the most important being melatonin.
Melatonin is massively linked to regulating wakefulness, the release being heavily dependent on natural light. Thousands of years ago, humans were perfectly designed to wake with the sunrise and sleep as the sun went down. Now, in 2019, we work 9-5 in artificially lit offices and spend our nights scrolling through social media and watching our favourite series on the television! This constant exposure to blue light can wreak havoc with melatonin. But before you throw your phone across the room, there are things that we can do to combat this:
- Some social media apps have a ‘night mode’ which switches the background from white to black
- Phones usually have a setting that automatically makes the light of the screen warmer and softer on an evening
- Blue light blocking glasses can be purchased cheaply to wear on an evening
- Light boxes/light therapy can be used morning and night to rectify the circadian rhythm, and as a treatment for SAD symptoms
Another thing to consider for those of us in the dingy UK, is vitamin D: the ‘sunshine vitamin’. Low vitamin D levels have been linked with fatigue and low mood. Ideally, around 30 minutes of exposure to sunlight a day is one of the best ways to maintain healthy vitamin D levels, but this isn’t always possible when the days are shorter. Vitamin D can be found in some foods, such as fatty fish and mushrooms (usually marked as ‘high vitamin D’). Alternatively, take a vitamin D supplement. If you are concerned about your vitamin D levels, they can be measured by blood test through your GP or privately.
Goddess Nutrition’s complete Multi-Vitamin contains both vitamin D and B vitamins, which are crucial for normal energy metabolism, among other micro-nutrients essential for good health and well-being.
Fresh air in general is great to clear brain fog and boost mood. Put your coat on and go for a short walk before your first meal to get your day off on a positive, active foot!
2. Control caffeine intake
Caffeine is a tool, not a crutch!
Caffeine, when used at the right times, can be a great supplement. It can increase performance, focus and short-term energy.
Chronic over-consumption of caffeine can build our tolerance so high that we are not able to experience the energy boosting effects of caffeine, but our ability to sleep is still affected. This is because caffeine binds to adenosine receptors, which play a role in sleep cycles. Caffeine prevents adenosine from binding to those receptors, so that we do not feel as tired.
The half-life of caffeine (time taken for the body to use half of the caffeine) is around 5-6 hours, although there is a lot of individual variance. To be on the safe side, we would recommend avoiding caffeine after lunch time to early afternoon. From then on, decaf, herbal teas and flavoured waters are great alternatives. Focus on using caffeine when it will be most helpful. For example, pre-workout.
One serving of Goddess Nutrition’s Maximum Strength Pre-Workout contains 200mg caffeine to boost your workout alongside other proven ingredients, such as beta alanine for increased muscular endurance.
Another time that you might want to implement caffeine is before you start your day- but not so fast! First thing in a morning, our bodies are usually more dehydrated than we realise, causing feelings of drowsiness and confusion… that we might mistake for needing a coffee. Caffeine works as a diuretic, causing our body to lose more water, and will only exacerbate the problem. We are not saying to cut out your morning coffee, but the first thing that you drink in morning should be a large glass of water, preferably with added electrolytes or some Himalayan pink salt. Then, if still desired, you may turn the coffee machine on.
3. Create routine and structure
Psychologically, you want to have a routine that you associate with ‘get up and go’ and a routine that you associate with ‘wind down time’.
Here are some suggestions…
- Write down daily goals and affirmations
- Prepare meals for the day
- Make the bed and clear your work area
- Relaxing bath
This is especially important if you are someone who works from home. You need to create very separate phases for your day and organise your time wisely. You can also work your schedule around the times that you feel most and least productive. Feel best first thing in the morning? Work on the most challenging, boring jobs then. Have a slump around 2pm? Use that time to do smaller tasks like checking emails. If you get off to a bad start, it’s easy for energy to drop and for you to find yourself panicking at the end of the day, when you should be prepping yourself for a good night’s sleep. End the cycle and own your day.
4. Look at what, and how much, you are eating
It is incredibly easy to get so caught up in how the food we eat is going to make us look, that we forget about how it is going to make us feel.
Calories are a unit of energy. As too little calories can make us feel weak and tired, too many can make us feel sluggish and weighed down. It can be difficult to find ‘just the right’ amount, as there is so much individual variance and BMI and calorie calculators are massively flawed. What we would suggest, is simply taking a mental note of how you feel after eating. If you are uncomfortably full, perhaps your portion sizes need looking at. If your stomach is rumbling again 30 minutes after the meal, you may have needed more. Have these honest check ins with yourself regularly- do you feel energised going into the gym? Are you recovering well from sessions?
Just as important as amount of food, is food quality and how well it digests. Get as many different fruits and vegetables in with your meals as you want and be sure to eat plenty of fibrous foods to keep your digestive tract running smoothly. If you notice that specific foods are making your body feel slow, such as lactose or sugary snacks, consider cutting them out or at least reducing them.
Our Complete Slimming Shake can be used to replace a small meal when you are on the go or too busy to prepare a healthy meal from scratch. It contains our exclusive ‘Goddess Vital Blend’, packed with vitamins, minerals and extracts that are essential for good health and metabolic support, along with other ingredients to help keep you feeling fuller for longer and reduce your body’s urge for cravings!
You may want to spend a few days filling in a food diary, noting how you felt after each meal. It can also be useful to track your calorie intake along with your weight, to get an idea of where your maintenance calories are (the calories that you can consume and keep body weight the same). If your body weight is too high or low, you can adjust your intake from there.
5. Admit when you need to take your foot off the gas
Sometimes, you need to take one step back to take two forward. Don’t become a slave to ‘no days off’ culture. If you have tried everything to resolve chronic tiredness and fatigue and it hasn’t worked, your body might just be so stressed and inflamed that you need to take a break.
Set your alarm later, book a week off work, book a trip if you can!
Just as we can become overreached or over-trained in the gym, this can happen in life too. As often as you can, schedule in some form of self-care, whether it be a massage, a face mask, date night with your partner, whatever you need to come back feeling refreshed and rejuvenated.