Editor’s note: Carmen “C.C.” Chavez is a certified personal trainer from Laredo, now living in Houston. A former TAMIU student, she is a two-time Texas fitness champion and a top-ranked national fitness and figure competitor. Carmen is passionate about sharing her knowledge in nutrition and sports. She strives to get people of all ages to live an active life and is committed to setting new standards in kids’ fitness and nutrition. She recently participated in several sprint triathlons and is now training for her 2nd half-marathon coming up this November in San Antonio.
The beginning of the school year is here; time to get serious and get things done.
So you can survive your day (or your semester), keep these simple tips in mind to keep your energy levels up.
1.) Why is the most obvious, yet most ignored factor of low energy levels is lack of sleep? Sleep repairs and recharges the body, therefore keeping you strong for the tasks ahead. Remember, there is no such thing as making up sleep, and sleep depravation can lead to a whole list of health conditions. We ought to remind ourselves that a good 7-8 hours of sound sleep will keep us healthy, efficient, and ENERGIZED!
2.) Did you know that you need calories to burn calories? The most important meal of the day has and will always be breakfast, so don’t skip it! Give your body the energy it needs to start strong by eating within 45 minutes after waking up. Remember to eat a lean source of protein: egg whites or fat free Greek yogurt. Pair that up with a heart-healthy carbohydrate, such as oatmeal or fresh berries. “Re-fuel” every 3 to 4 hours with healthy snacks or meals, and watch how it will contribute to keeping stress levels down and energy levels up. Aim for 5 to 6 clean meals a day.
3.) Exercise is one of the best ways to energize, not only your day, but your life! No matter how busy you are, you deserve to give yourself some time to sweat. At least 30 minutes of moderate intensity activity will allow your brain to release those amazing endorphins, giving you that “natural high” feeling which boosts your self-esteem, health and energy. In addition, exercise is a great way to combat any type of stress and to stay active. Weight training, bike ridding, Pilates, dancing, or going for a walk around the neighborhood are all great ways to stay fit. Remember to eat your portion of lean protein one hour before exercising and again immediately after working out. This helps keep your muscles strong. Commit 30 to 60 minutes for 4 or 5 days, and not only will you be energized throughout the week but you’ll also look great, too!
4.) WATER, WATER, WATER! Come on students. Why all the caffeine and stimulants when you’re still going to “crash?” Did you know that H2O is one of the best energy boosters? If you find yourself overdoing the energy drinks, coffee, and sodas to get you through the day, cut back on the caffeine and up the water. 50 to 100mg of caffeine before a class or a workout can actually help, but before you go for your second serving, reach for a big glass of water. Doing this will help minimize dependency on stimulants. What is worse is all the sugar in most of these beverages, which may affect sleeping patterns. Now, relax! You don’t need to cut out the java completely, just cut back. This is a simple, not to mention, healthier way to live an energetic life.
5.) Get over your fear of carbohydrates. Students, your muscles need this nutrient to function properly, and the most important muscle is the brain. Cutting out your “carbs” for the sake of losing weight will hurt your ability to retain information or make important decisions. Feed your brain and body good carbs such as oatmeal, steamed brown rice, sweet potatoes, or beans. A generally good portion of carbs is between 20 to 35grams per meal. Now, stay away from the bad carbs: doughnuts, candy, chips, soft-drinks, and fried rice. If you’ve been avoiding carbohydrates for some time, it may take some getting used to, but sooner or later, your body will reap the benefits of a balanced diet. Keep in mind that healthy carbs and exercise make the perfect formula for staying in shape. So don’t sacrifice your “A” in class, and love your carbs!