08.11.18 Grow, Learn Blog SumoSalad


People at work are too often tired, stressed, feel overwhelmed and just lacking in energy. They resort to unhealthy ways to get a quick energy boast such as a strong coffee or muffin. The trouble is this comes with a price tag of an expanding waistline or an energy slump later in the day, resulting in a constant fluctuation in how people feel and perform.

There is a healthier way to have more energy in minutes based on simple and feasible strategies that don’t take much time but make a massive difference to how you feel and perform.

The Instant Energy Action Plan

1. Take 5-10 Deep Breaths

Unless you have been involved in dance, singing, martial arts or yoga not many people are taught to breathe properly yet it is a fundamental function for life. Without breathing we would only survive a matter of minutes so it fair to say poor breathing equals poor living.

To breath effectively you need to get air into the deeper parts of the lungs where there is a greater area for oxygen exchange. For this to happen the abdomen needs to move. When asked to take a deep breath, most people move their shoulders up and down.

Try it now and observe whether you move your shoulders or your belly.

Practise deep breathing by sitting up straight and place your hands on your tummy. Feel the abdomen move and try to keep the shoulders relax. Breath in through the nose for a count of 3 and out through the mouth for a count of 3. Do this 10 times and you feel slightly more energised and relaxed.

2. Drink water

Your body is made of 70% water and we lose water everyday through the bodily functions of urination, sweating and breathing so it must be replaced. Dehydration causes tiredness hence the need to drink water regularly. If you are slightly dehydrated your body will send out hunger signals stimulating you to eat a snack, when really you only need to drink water. Hence why drinking water and staying hydrated will help with weight loss or rather prevent weight gain.

Topp Tip: Start the day with a big glass of water and have water available throughout the day, on your desk and a bottle when you are out and about. Try drinking a glass of water 15 minutes before a meal to reduce your appetite too.


Movement is Life. Not moving is a state close to death. A little heavy? I am making a point. Consider this. After exercise I am sure you feel very invigorated. After sitting for long periods do you feel slightly tired? Get up regularly and walk around for a few moments. Also have a stretch by reaching both arms high into the air and lightly twisting your body side to side. Then return to work. You will feel better for it. Also consider a walk at lunchtime or walking either to or from work, even walking meetings. The main point is even if you exercise you need to move more.

4. Have a snack.

Blood sugar needs to be kept up with good healthy food choices and also eating regularly. However being busy you may miss a meal so it’s good to have a back up plan. The best snack in the world is a piece of fruit and a small palm size serve of nuts. Why? Because it is like a mini meal, covering all your major food groups: Nuts give you protein and good healthy fats and the fruit will provide you with carbohydrates.

Topp Tip: You need fats and protein to buffer the glycemic effect of carbohydrates which will provide a better release of energy and also help with weight loss.

Most people are not aware that the average ‘naughty’ snack such as bag of crips, chocolate bar or muffin can contain uptown 20% of your daily calorie intake in one quickly consumed hit! So if you want energy without the expanding waistline go for the fruit and nuts!

5. Take 5 every 90

Put all of these strategies together for your Instant Energy Action Plan:

Every 90+ minutes, stop and take a 5 minute break:

  • Take 5-10 deep breathes
  • Drink some water
  • Get up and move around
  • Do a few light stretches
  • Have a snack or stop for lunch

Work smart and look and feel your best too!

Timo Topp is a fitness and wellness coach with 25 years international experience. It is his mission to help busy people live a better quality of life through fitness and wellbeing. In a world of conflicting, confused advice and complex fitness programs that can be too hard to follow, Timo offers down to earth ‘workable’ advice that you can work into your busy day and it is proven to ‘work’ – to help you look, feel and perform at your best, at work and for living life. He is a published author and speaker on workplace wellness and loves to share content, so please get in touch!   www.timotopp.com  |  www.facebook.com/sydneystopptrainer   |  www.linkedin.com/in/timotopp



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