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Fight Fatigue and Boost Energy

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Fitness Tips

If you follow the Farrell’s program, you should see an increase in your energy levels. Exercising, eating the right foods, and drinking an ample amount of water are all ways to boost your energy, but sometimes it may not be enough.

There are other factors that can contribute to low energy and tiredness. If you’re feeling sluggish and unmotivated, check out the list below to see if you can improve in other areas that may be affecting your energy.


We need sleep to process and recover. If you’re not getting an adequate amount of rest each night, it’s going to catch up with you. Adults usually need between 7-9 hours of good sleep a night. And don’t switch your sleep cycle on weekends. Consistency is key.


A morning cup of java isn’t a big deal, but drinking too much caffeine, or drinking caffeine too late in the day, can mess with your sleep-wake cycle, causing tiredness. If you need a caffeine kick, make sure it’s at least six hours before you hit the sack so it doesn’t disrupt your sleep.


Similar to caffeine, alcohol can also disrupt your sleep. While it may initially help you fall asleep, it won’t help you stay asleep or get sound sleep. As alcohol is metabolized, it surges our adrenaline, which can cause you to wake up. If consuming alcohol, make sure to drink in moderation, alternate with water to stay hydrated, and make sure to stop drinking 3-4 hours before bedtime.

Skipping Breakfast

If you’re following the Farrell’s nutrition plan this won’t be an issue, but for many, it’s easy to skip breakfast. There’s a reason they say it’s the most important meal of the day, which is because you’ve been fasting all night and your body needs fuel to wake up! Breakfast is how we kick start our metabolism for the rest of the day and skipping will only mean tiredness and most likely overeating later.

Our Farrell’s cookbook offers easy breakfast options you can make ahead of time to assure you never skip this important meal.


Mental exhaustion is often overlooked but can lead to a decrease in motivation and energy. Whether you’re taking on too much at work, your home life is too busy, or you are a worst-case scenario type of person, trying to eliminate these anxieties can help you keep calm and reduce stress, giving you more energy.

Exercising daily is a great way to reduce stress and anxiety, so make sure you’re getting to a Farrell’s class or at least getting out for a walk or some activity.


The screens we are so accustomed to can affect our sleep. The light from screens has been shown to suppress melatonin, a sleep regulation hormone. While avoiding screen time 1-2 hours before bedtime is ideal, doctors state that if you need to look at a screen, keep it at least 14 inches from your face.

Tiredness can also go hand in hand with hunger, and the two are often mistaken for each other. If you find yourself hungry, especially at night, you’re most likely tired. Skip the snack and head for the sack.

If you need help fighting any of these causes of fatigue, talk to your coach for extra support!


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