Sami-health: 4 Secrets to Boost Your Energy

4 Secrets to Boost Your Energy

Snacks that rev you up

It’s 3 p.m., and you’re nodding off. What to do? Trya glass of water first, experts say, because fatigue can be a sign of dehydration. If that doesn’t work, fuel up on one of these high-energy snacks:

•Oatmeal: Its fiber keeps you full until dinner.
•Celery: Top it with a little peanut butter, and you’ve got a pick-me-up for pennies.
•Dark chocolate: Just a couple of bites may increase blood flow to the brain

Perk up your a.m. coffee

A big splash of nonfat milk turns your morning java into a protein drink, giving you more stamina and a bone boost. Try the Starbucks Grande Skinny Cinnamon Dolce Latte, a 130-calorie treat with 12 grams of pro-tein and 40 percent of your daily calcium.

Ready, set, revive!

You can increase your energy level 20% just by doing a low-intensity exercise like walking, according to a recent University of Georgia study. Researchers think such light workouts stimulate your body and mind, decreasing fatigue by 65%

Get more zip with Zen

Meditation and gentle yoga do more than just relax you. Reducing stress with these simple Eastern practices is a surprisingly useful way to make you feel more alert and active, according to studies from the University of New Mexico and Ohio State.

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30-Minute Workout, No Gym Required

Jumping jacks

Do jumping jacks for 2 minutes.

Side lunge

Stand holding 5- to 8-pound dumbbells. Step right leg out to side and bend knee to 90 degrees, reaching hands down on either side of right foot. Push off right foot to return to standing with right foot directly in front of left foot, arms sweeping up with palms facing in. Repeat on left side with left foot stepping behind right as you return to center; that’s 1 rep. Do 24 reps, then switch lead legs and repeat.

Dancing squat

Stand with right foot forward, a 5- to 8-pound weight in left hand. Squat; touch weight to floor as right hand lifts. Stand, lift left knee, touch right hand to right left in front of you. Squat then stand; touch right hand to left foot behind you; that’s 1 rep. Do 24 reps; switch sides and repeat.

Line hops

Step or hop sideways over a stretched-out jump rope for 2 minutes.

Tipsy bridge and lift

Lie on your back, feet hip-width apart, flexed left foot on a yoga block or telephone book, right foot on the floor. Keeping shoulders and head neutral and abs tight, lift hips so your body forms a straight line from shoulders to knees. Lower down, then lift right foot, bringing knee in toward chest. Return foot to floor; that’s 1 rep. Do 24 reps, then switch sides and repeat.

Biceps and arm circles

Stand with legs slightly wider than hip-width, a 5- to 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.

Fast feet

Step quickly forward and backward over a stretched-out jump rope for 2 minutes.

Triceps with a twist

Lie on back with knees bent, a 5- to 8-pound dumbbell in right hand lifted so weight is over shoulder. Let knees fall left while bending right elbow until end of weight touches floor near ear. Straighten right arm while lifting hips, legs, head, and shoulders. Lower gently down. Do 24 reps, then switch sides and repeat.

Roll over and sit up

Start lying on stomach, chest lifted, arms stretched overhead, legs straight. Roll to right onto your back, bending knees slightly and bringing arms halfway down; curl up to sitting position as arms move back overhead. Curl back down, and roll back over onto stomach. Do 16 reps, then switch directions and repeat.

Cross crawl

Raise your arms, then lift left knee and bring right elbow down to meet it. Repeat on opposite side; alternate for 2 minutes, moving as quickly as possible. You’re done!

To see video on youtube

http://www.youtube.com/watch?v=NDA5RXWK0Jg