10 Ways to Increase Energy and Reduce Stress

We have every reason to be stressed out these days. I'd say it's a pretty rational response to what's going on in the world. But stress comes not just from the stressor (i.e. the economy, the job market) but also from how we react to it. If our energy and vitality remain high, we'll be more likely to see the opportunity in any crisis.

Remember, some people are going to do just fine in this downturn and some are even going to thrive and prosper. Why shouldn't you be one of them?

And it all starts with attitude and energy.

Here are ten simple "to-do's" from my latest book The 150 Most Effective Ways to Boost Your Energy. Beginning immediately, you can use them to banish the low-energy/high stress doldrums:

#1: No more multi-tasking! Focus on the task at hand-even if it's as simple as organizing your paperwork-- and finish it.

#2: Have a protein shake for breakfast. I personally recommend PaleoMeal or Whey Cool Protein and this is my favorite quick recipe: 1 scoop high-quality whey protein powder; 1 cup water; 1 cup frozen blueberries or strawberries; 1 tablespoon uncooked oats (optional) and two tablespoons Barlean's Forti-Flax. Combine all ingredients in a blender and blend until smooth.

#3: Double or triple the amount of water you drink. How much should you drink? Use this formula: Take your weight and divide by 2- aim for that number of ounces per day. (Being even partially dehydrated will sap your energy like nobody's business.)

#4: Do something for someone else. Examples: A genuine compliment, an act of forgiveness, a donation of food or clothing. (Trust me on this one!)

#5: Eat plain nuts as a snack instead of hitting the vending machine. Nut butter on an apple is also energizing and delicious.

#6: Tell the truth. Deceit takes a lot of psychic energy. The truth will not only set you free, it will also fire up your energy tanks.

#7: Begin the No Frills, No Excuses, Anytime, Anywhere Workout. The No-Frills Workout is the simplest way to get a huge energy boost with a 20 minute investment:
Run a mile. Do some squats. Do some push-ups. Do some crunches. (If you can't run a mile, do some jumping jacks till you're out of breath and then continue with the rest.)

#8: Create a new soundtrack: Music energizes everyone, and can change your mood in a heartbeat. (It can even influence your shopping behavior as most boutiques have figured out.) Your soundtrack can be your favorite year in pop music, or an all-disco extravaganza or the best of Guns and Roses mixed with Lawrence Welk- whatever turns you on. Make it your soundtrack and get buzzed just listening to it (perhaps while doing your workout or dancing).

#9: Dance! If you're an exhibitionist, do it on the front lawn. If you're shy, turn off the lights, double lock the door, pull the shades, and begin!

#10: Have sex. And if for whatever reason this just isn't the time, start enjoying the sexy foods I talk about in "Boost Your Energy", so you'll be more than ready for the next opportunity: almonds, avocados, celery, chile peppers, chocolate (in moderation, of course), oysters (only if you can afford the extra bucks), figs, and nutmeg.

You'll find even more tips- 150 of them in fact- on how to boost your energy and well-being in The 150 Most Effective Ways To Boost Your Energy. I hope you'll check the book out and even more important, I hope you'll benefit from the information inside!

Post-Workout Snack? Not so fast...

For years, we've been getting advice on eating and working out that's been lifted directly from the bodybuilding-heavy gym culture of the 60's and from the training manuals of serious competitive athletes. That's why we're told to eat 6 meals a day, have a high-carb snack directly after working out ("to refuel the muscles") and to carb load every time we go for a run.

Turns out that advice is great if you're training for a marathon or for the Mr. Olympia, but it's precisely the wrong way to go for the average exerciser, especially those looking to lose weight.

If you're trying to lose weight, nix the nosh.

In one recent study, volunteers were given high-carb mini-meal immediately after exercising on a treadmill for an hour. Insulin efficiency- the ability to clear sugar from the bloodstream- was completely wiped out by those who had the high-carb drink.

A separate study tested high-carb mini-meals against low-carb ones and found that if you're going to eat after working out, a low-carb meal does the least damage.

"If people are going to exercise to benefit their health, they should not be eating back the calories immediately- or within a couple of hours- of finishing", said Barry Braun, PhD, director of the Energy Metabolism Lab at the University of Massachusetts Amherst. "It seems as though giving people back carbohydrates blunts or diminishes the exercise benefit".

Remember, you'll still get the health benefits of exercising whether you eat afterwards or not.

But if you're trying to lose or maintain weight, it's another story.

Look Younger, Feel Happier, and Be More Productive in 2009

It's a new year, and there's an awful lot of change in the air. Most of it is going to wind up being for the good, I'm sure of that. And if weight loss has been on your "to do" list for as long as you can remember, why not make this the year you really make "change" a true part of your life?

I'd like to take this opportunity to introduce you to my Diet Boot Camp program. Though many of you know about it- and have done it (and have written me wonderful letters about the difference it's made in your lives) many of you are new to my newsletter and may not know what "Diet Boot Camp" is about.

The Diet Boot Camp program is the closest thing to having me as your own personal coach:

• Imagine having me by your side at the grocery store to help you know what to get and what to avoid.


• What if I could stand in your kitchen and show you how to throw together quick and healthy meals?


• How much easier would it be if I was there at the gym with you, showing you what to do next?


• Could you hang in there a little longer if I was encouraging you every step of the way?

Diet Boot Camp is the next closest thing to having me show up at your front door for an eight week visit!

This empowering home study course is 13 years in the making and is based on my personal coaching program. It's a comprehensive plan for life change, not just weight. It's filled with specific information about which foods to eat and which to avoid, a step by step and week-by-week exercise program, and motivational nourishment that can help you break through your barriers and achieve more than you ever thought possible.

This is the perfect time to try Diet Boot Camp. I've bundled it with over $100 in free bonuses (which includes free UPS shipping). If you try Diet Boot Camp for 90 days and decide it didn't meet your expectations then I'll refund 100% of your money (but you can still keep the bonuses).

Learn more about Diet Boot Camp»

Top Fitness Trends for 2009

According to the American Council on Exercise, the overarching theme for fitness in 2009 is "getting more bang for the buck."

ACE's Chief Science Officer Cedric X. Bryant, PhD, said, "Consumers will engage in workouts that provide multiple benefits due to time and economic limitations. We will also see continued trends from 2008 including boot-camp style workouts, technology-based workouts, out-of-the-box programming, and an increased interest in fitness for those who are over 50 years old."

Here's ACE's top trend rundown:

1. Boot camp-style fitness programs.


2. Membership plans that are less expensive.


3. Specialty classes like Zumba, Bollywood, Afro-Cuban, and ballroom dancing. These classes are set to rhythmic music and aim to increase cardiovascular fitness while folks have fun.


4. The basics. Fitness professionals believe that people will want to return to basic fitness programs.


5. Circuit training. Circuit training blends strength training and cardiovascular activity at different intensities. Another plus: gyms can set up their own circuit for members to follow.


6. Kettlebell training. These iron weights, traditionally used in Russia, aim to develop whole body fitness and core strength.


7. Boomer fitness. A focus on fitness led by people 50 and older.
   
8. Technology-based fitness. Using high-tech gadgets like iPods to help keep workouts engaging, plus an increase in interactive fitness video games.


9. Event or sports-specific exercises. A focus on the simple things, like basketball or volleyball games, or day bike rides.


10. Mixing it up. Low-intensity cardio or weight training on one day, followed by a high-intensity workout on another day.

I think all this stuff is fine, but I still maintain that the best workout in the world is the one you actually do. Don't get caught up on one thing being "better" than another- just get moving and do something. You can get an awful lot accomplished from a health point of view with just a half hour of intense circuit training or interval training.

And if you couple that with diet, you'll not only get the health benefits, you'll see your waistline shrink as well.