The BIG 3 Energy Builders
Before you start to build your energy it's key to find an efficiency. What is the best time of day for you to spend your energy to get the biggest bang for your buck? Everyone is different but consider you might be training BJJ at the wrong time of the day...? Â Some people already bring a lot of energy to the table others perhaps keep a little more in reserve. Ideally when you consider your day you want to budget for yourself only a few major actions that you will spend your energy on, Do not over commit.Â Most people have 3 phases to their day.
1) Morning 6-10amÂ (Early Bird)
2) Mid Day 11am-3pmÂ Â (Lunch time Lark)
3) Evening 4-8pm.Â Â
( 8-12pm. The Night Owl shift but we do not recommend it.)
Depending on whether you are an Early bird,Â a Night owlÂ or a Lunchtime Lark this will tend to dictate when your energy is highest. This is when you need to do your most challenging work physically or mentally.Â
For some of us it is as simple as just fitting it in, which means a lunchtime jiu-jitsu class hustle. As a work day can be unpredictable combined with the dynamic of family life you always want to leave a little in the tank for emergencies. Having some Energy savings is always a better option than running on empty.
If you are able to get MORE than 3 Major things done per day thatâs a bonus and should be celebrated (One major task or action per phase is ideal). That said simplifying your day into 3 phases and knowing when your energy is highest will enable you to get the most out of your energy usage and enable to find efficiency that builds momentum and satisfaction.
Build your Energy
These are the 'BIG 3' activities you can invest in to build your energy, so you have more to work with.
Â Â Â 1. SLEEP
Sleep is number 1. It is the great regulator of all functions in the human body. This may require you to make more effort to get to bed earlier, stop scrolling socials in bed or eat dinner an hour earlier. This investment will give big returns, Better sleep = Bigger Energy.Â
Â Â Â Â 2. LIFT WEIGHTS
The single proven Activity to keep your DNA young is resistance training. Your bodyâs process for protein synthesis is improved by lifting heavy things on the regular. Lifting also helps reset your nervous system and improve your bodyâs hormone production, all of which will improve your sleep quality. If you are suffering insomnia lifting is the cure you are seeking.
Â Â Â Â 3. NUTRITION
How you fuel your body is the MAJOR contributor to your energy levels.Â Digestion requires the biggest energy allocation of any process in the human body. What you are eating and when you are eating it has a huge impact on energy levels. To boost your energy eat more nutrient rich foods, this gets you more bang for your buck. Eating dinner earlier and a smaller meal will result in a better sleepÂ as the body will not have to allocate as much energy to digestion freeing it up for bodily repair and mental restoration. This will mean you wake up fresher with more energy to start your day.
These 3 activities are a powerful combo as they all work together synergistically to improve how your body produces energy on a cellular level. When considering your life and what you want from it, improved energy will only help.
You need to stop throwing your energy out the window toward activities that do not move your health or happiness forward. Additionally if you are not investing in the above BIG 3 you will be getting very little return.Â
Remove what is holding you back, take steps forward and invest in building momentum.