Improve your energy levels with exercise and diet

Name me one ambitious person who doesn’t want a bit more energy. I know I do! Extra energy is always useful for being productive, creative, and on the ball.

But what about those times when your energy levels are in a slump, and you feel like crawling back into bed? Life and business don’t go on hold when you’re exhausted. Coffee and energy drinks will only get you so far. You know they’re not a true sustainable solution.

Luckily, there’s one thing you can do to boost your physical and mental energy levels week in, week out. It’s called healthy lifestyle. Exercise and a good diet have a huge impact on your energy levels.

Here are some easy lifestyle changes you can make to boost your energy, help you sleep better, and get more out of every day.

How exercise boosts energy

How exercise boosts energy

Getting active helps with physical and mental energy – in so many ways. Exercise before work sets you up for the day. Getting out for a short walk (or doing a quick workout) during the day will boost creativity, focus, and productivity. And activity in the evening can help you sleep better, which has an obvious impact on your next-day energy.

Exercise, sleep, and energy

Some people find they can’t switch off if they exercise too close to bedtime. Others find that exercise helps them drift off. The bottom line is clear: regular exercise (regardless of time of day) will help you get more quality sleep. (1)

If you’re one of the many business-focused men and women out there who struggle to get enough sleep, add a little exercise into your week. You may be astonished at the results. I predict you’ll feel less stressed, you’ll fall asleep faster, and enjoy deeper rest.

Exercise, sleep, and energy

Change your brain state

But it’s not just about feeling energised. Exercise actually impacts stress hormones and brain chemistry to help with cognition, concentration, memory, and creative ideas. (2) Exercise really is the perfect lifestyle habit for entrepreneurs and business leaders.

Healthier bodies take less time out

Exercise and healthy diet also support immune health and make you an all-round healthier human being. Physically fit folk are at lower risk of disease, have less inflammation, and seem to fight of infection faster. (3) This means you’ll have more energy for work life, relationships, and personal development.

Nutrition tips for increased energy

Nutrition tips for increased energy

Poor nutrition (lots of processed food, not enough nutrient-dense foods) has been linked with increased absenteeism and sickness at work. A bad diet means you’re more likely to be overweight or obese, and these physical states are linked with poor work performance and time off sick.

You owe it to your career to make good nutrition choices. The good news is, it’s really not that hard. I coach a sensible 80/20 approach to healthy diet (80% of your calories coming from nutrient-dense foods, 20% from whatever you like). It should be an all-or-nothing approach.

Smaller meals, more often?

Do you skip meals? Eat large portions to catch up? This could be blunting your energy levels. Try eating less food, more often. I’m not suggesting you stick to a rigid schedule with a mini-meal every 3 hours (that’s hardly practical!) But leaving shorter gaps between eating may keep your brain and blood sugar fuelled. Try it!

Healthy food for busy schedules

Healthy food for busy schedules

I recognise that it’s not always easy to eat a perfectly healthy diet when you’ve got a diary full of client meetings, travel, and late finishes. This is the advice I give my CEO clients:

– weekly food prep sessions (no more than 1 hour)

– healthy online or click & collect grocery shops

– kitchen essentials (beans, lentils, rice, canned tomatoes, canned tuna)

– a stocked freezer (chicken breast, low fat beef mince, fish, vegetables, berries)

– protein powder (a convenient and low cost way to eat a higher protein diet)

– portable, office-friendly snacks (fruit, protein shakes, Greek yoghurt, leftovers)

– proactive knowledge of healthier choices at coffee shops, restaurants, train stations

5 ways to increase daily energy levels

 5 ways to increase daily energy levels

– focus on activity (walk for at least 30 minutes total)

– exercise 3-4 times per week (resistance training and conditioning)

– eat a healthier breakfast (protein)

– get more vegetables and fruits in your diet

– have an organised system at home so healthier eating is easier

I have coached 100s of CEOs, entrepreneurs, and super busy business men and women over the years. They have made incredible body transformations – and you can too.

If you want to get your health and fitness in check, get in touch. I can explain how my system works for people just like you.

Coach Joseph Webb.

‘The number one rated Personal Trainer In Henley and Oxfordshire’

References used in todays blog:




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