If Only I Had More Energy
Mar 19, 2025
Is this You?
You want to do more, be more, have more—but all too often, you have good intentions but find yourself running short on a long runway. The to-do list becomes daunting even though your heart wants to stay the course. Then you find yourself questioning if you should just give up, retire, and leave the good days behind.
What if all you need is to tweak your routine with a Nourish to Flourish mindset, and voila—you'll be checking off that to-do list with renewed energy? Here are my 5 Top Tips to help you feel more vibrant every day.
5 Top Tips for Renewed Energy:
1) Sweet Dreams: Prioritize Quality Sleep
Aim for 6-9 hours of sleep each night. This might mean:
- Turning off electronic devices earlier to minimize blue light exposure.
- Cutting off caffeine (like that afternoon cup of joe) after 2 PM and switching to non-caffeinated tea. I love Bangled Spice Tea---you might even like it more 😉
- Having a small, healthy snack 2 hours before bed (talk to Karie to find out if this is right for you!).
2) Hydrate to Concentrate
Drink 6-8 cups of water daily—dehydration can lead to fatigue and decreased concentration. If you often feel sluggish, a glass of water might be the energy boost your body is craving!
3) Stay Fueled with Frequent, Healthy Meals
Eating every 2-3 hours can help maintain steady energy levels and prevent sluggishness. Balanced meals with lean protein, healthy fats, and complex carbohydrates will keep your body fueled. Not sure where to start? Talk to Karie about customized meal plans to support your health goals.
4) Power Up with Fruits and Veggies
Eat 1-2 servings of fruit and 3-4 servings of veggies daily. These nutrient-packed foods provide essential vitamins, minerals, fiber, and natural energy boosters to help you stay alert and nourished. (Hint: 1/2 cup = 1 serving!)
5) Movement is the New "Prozac"
Even 10 minutes of movement can revitalize you, no matter how tired you feel. Exercise increases serotonin, a feel-good neurotransmitter that boosts mood and energy. So, whether it’s a brisk walk, a quick yoga session, or dancing to your favorite song—just move!
For more Nourish to Flourish Tips, check out Karie's course, book, or book a session to help you stay energized throughout your day. Check out my 5 Steps to 5 Days of Wellness Challenge:
Energizing Berry Smoothie Bowl Recipe
Boost your energy with this nutrient-packed smoothie bowl!
Ingredients:
- 1 cup frozen mixed berries
- 1/2 frozen banana
- 1/2 cup Greek yogurt (or dairy-free alternative)
- 1/2 cup unsweetened almond milk
- 1 Tbsp Coconut flakes (optional)
- 1 tbsp flaxseeds or chia seeds
- 1 scoop protein powder (optional)
Toppings:
- Sliced banana
- Fresh berries
- Granola
- Drizzle of honey (optional)
Instructions:
- Blend all ingredients until smooth.
- Pour into a bowl and add your favorite toppings.
- Enjoy your energy-boosting, nutrient-rich smoothie bowl!
With these simple tweaks, you can go from dragging through your day to thriving with energy! What step will you implement first? 5 Steps to 5 Days of Wellness Challenge:
The Nourish to Flourish Community, we’re dedicated to helping you create a lifestyle that promotes holistic health. Join us for tips, courses, live Q&A sessions, and more to support your journey to wellness. Together, we can build a community that celebrates the heart—in every sense of the word. https://www.kariecassell.com/nourish-membership
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For Nourish to Flourish healthy tips and recipes, contact Karie!
Bestselling Author
Phone: 780-814-2983
[email protected]
www.kariecassell.com
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