“The higher your energy level, the more efficient your body The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”

Tony Robbins

Prioritize Your Energy to Stay Motivated

One of the questions I get asked most often (whether it be during a LIVE stream, in a DM, or after an intense cycling class) is how do you stay motivated? Yes, it’s difficult to continue to put in the hard work toward a goal day in and day out. There are things likes passion, drive and optimism that all come in to mind. In order for any of those qualities to thrive, there is one that certainly needs to be strong, ENERGY. Prioritizing energy when you make your daily choices will set you up for success. Here are some tips on how to boost your natural energy.

Your 9 Go-To Energy Boosters

9 Essential Energy Boosters


Sounds almost silly, I know, of course we walk! Walking is a small movement, but increases oxygen rich blood through your body. Think about all the small moments in your day where you can just walk. That’s a lot of opportunity to create even the slightest bit of extra energy. Take the stairs instead of the elevator or walk during your next phone chat with a family member.


Simple yet extremely effective! Water is necessary if you want to be optimum. One of the first signs of dehydration is fatigue. The answer is not some sugary sports drink, it’s water. Do not listen to the classic “8 glasses a day” rule. Every body is different. As a rule of thumb aim to drink your weight (in pounds) divided by 2 in ounces. Example: I weigh 160 pounds. 160÷2=80 I aim to drink 80 ounces of water a day. I have a 30oz water bottle that I fill up at least 3 times within the day, and usually once more if I got a good workout in.


I love caffeine just as much as the next human being. I have grown to love matcha green tea. Not only is there a slight protein advantage to drinking matcha green tea, but there is all an energy advantage. The caffeine in matcha interacts with it’s phytonutrients (especially L-theanine) as to slow the body’s absorption of the caffeine.

Check out my delicious Matcha Green Tea Latte Recipe.

What I love to use:


To keep your energy high, avoid alcohol during your lunch breaks. The sedative effect of alcohol is especially strong in the middle of the day. Drinking at the end of the day may also be interfering with your sleep. Several hours after a nightcap the alcohol raises the bodies epinephrine, a stress hormone that increases the heart rate. This leads to stimulating the body and possibly resulting in nighttime awakenings.


Definitely the most fun item on the list. Emotions are extremely contagious, and dancing certainly leads to happy feelings. You are giving yourself a pep talking through movement. I personally have a special playlist with a few songs I know make me smile.


Cigarette smoking may be blunting your energy levels by effecting your sleep patterns. The nicotine in tobacco is a stimulant, raising your heart rate, blood pressure and brain-wave activity, which ultimately may be making it harder for your to fall asleep at night. The addictive power may also be kicking in during your sleep and awakening your to cravings.


We talked about walking as a way to get you moving throughout your entire day. Take that to the next level with an entire workout routine. All types of exercise, have huge emotional and mental benefits that equate to higher energy levels. The endorphins that are released from the brain during exercise are natural mood enhancers.


Eating foods with a low glycemic index will keep your energy levels even throughout the day. High glycemic index foods are foods in which the sugars are absorbed very quickly such as refined starches and sweetened dairy products. Proteins and fats have glycemic indexes that are close to zero.


Stressful emotions take up huge amounts of energy. If you are overworked, consider pairing down your obligations to what is most important. Consider diffusing any stress by talking with a friend, joining a group or speaking with a therapist. Breathing exercises have personally helped me a lot in my moments of stress. Give box breathing a try. Breathe in for a count of four, hold your breathe for a count of four, exhale for a count of four, then hold your breath for a count of four. Repeat for a couple rounds.


Theresa Mainello · 05/08/2022 at 4:18 pm

Greetings! Very useful advice in this particular post! It is the little changes that will make the largest changes. Thanks a lot for sharing!

    Laura Marie Masse · 05/15/2022 at 8:58 pm

    Very well said Theresa! I so appreciate the comment and super glad you enjoyed the post! xo

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