By Nicole
Ever have one of those days where you just feel tired, unmotivated, and don’t even want to get out of bed? Of course you have – we all do.

But we don’t have to accept it. Here are five really easy things you can do to boost your energy and mood. Try them out next time you’re not feeling like yourself so you can take control and reclaim your day!

I’ve covered the importance of staying hydrated before, but wanted to include it here because it’s usually not something you think about when you’re feeling off, especially during the winter months. Because it’s colder and you’re not necessarily sweating as much, you tend to not drink as much, so right off the bat you’re getting less water. Some studies show that people feel up to 40 percent less thirsty than they do when the weather is warmer. And breathing in cold air, especially if it’s dry, drains the body of fluids.

So keep your water bottle handy to keep your energy levels stable, maintain proper metabolic functions (body temperature, digestion, blood circulation, etc), and of course, to improve your performance in the gym.

I’m usually in bed by around 10 pm every night. Occasionally I’ll stay up late because I’m out with friends or family or maybe bingeing the latest season of my favorite show. Staying up late is fine if you do it every once in a while, but when it becomes a regular habit and cuts into your sleep time, then it can be a problem. Not only will it drain your energy for the day ahead, it can impair mental function, weaken your immune system, negatively affect your mood, and impact your central nervous system and impair recovery from workouts.

Sleep is the prime time for hormone production, such as testosterone and growth hormone, both of which aid in recovery and muscle building. So getting enough hours each night will definitely benefit all the hard work you put in at the gym. Try going to bed an hour or two earlier than usual. Make it a habit and you’ll be amazed at how refreshed you’ll feel in the morning, and you’ll have more energy the rest of the day.

I love technology as much as anyone (not that I’m some sort of tech whiz). There are so many great tools to help with my business, not to mention fitness and nutrition, keeping in touch with friends and family, and of course, entertainment! But when you can’t tear your eyes away from your phone/computer/iPad for fear of “missing out” on the latest social media post/email/text, or you spend an hour or more looking at cute pictures/videos of pets, then you could probably use a tech break.

Start small, maybe 20-30 minutes a couple of times a day. Relax and enjoy the peace. Make it your “you time.” I’m confident that by making this small change, you’ll get more done.For example, don’t let your phone be your meal companion. Sit and have a quiet meal. Once you make it a habit, you’ll have less anxiety about missing out on the latest thing and feeling pressured to respond immediately to every single email or text. You’ll find you’re able to focus better on the task at hand and reduce stress levels from not always having to be connected 24/7.

There’s an old saying that your mood when you wake up in the morning can effect how the rest of your day will go. I believe that and that’s why I think it’s important to start each day with a positive mindset. When you wake up with negative thoughts and let your mind keep thinking that way, it sets the tone for the rest of the day and before you know it, you will have convinced yourself to have a bad day.

Instead of thinking about all the things you have to do and being stressed out, think about the things you’re thankful for. Start with positive thoughts. That gets you thinking of the good things in your life, and that builds positive momentum.

I saved the best for last. Of course, most of you reading this are already dedicated to training, but in addition to reaching your fitness goals, exercise releases endorphins, which are basically the body’s “feel good” hormones. Endorphins are neurotransmitters that reduce stress and pain, and leave you with a feeling of euphoria, or the “runner’s high” that you get after a good workout. So in addition to improving your fitness level and health, working out regularly can actually improve your mood.


Looking for more awesome training and nutrition information? Join for hundreds of workouts, training and nutrition tips, healthy recipes and more to help you transform your body and reach your fitness goals!

Become a Member Today! 


One of the biggest names in the fitness industry, Nicole Wilkins is a world-record holding four-time Figure Olympia Champion and 2012 IFPA Personal Trainer of the Year. Nicole earned her BA in Wellness, Health Promotion and Injury Prevention at Oakland University. The owner and founder of nPower Nutrition, Nicole has helped thousands of people start living a healthier lifestyle and reach their fitness goals.

See Nicole’s Bio!