The Importance of a Pre-Workout Snack

Working out on an empty stomach is at the top of the list of workout don'ts! Not only will you not have any energy to get you through the workout, but you'll most likely end up fainting. Eating something will not only prevent you from being hungry while you exercise (helping you to focus your complaints on how many lunges your trainer is making you do this week), it will also help prevent low blood sugar and up your muscle and liver carbohydrate reserves. You will have more energy to sustain your workout and less likelihood of feeling dizzy, lightheaded, or disoriented.

Skip candy and other treats, heavy foods, and big portions so you don't feel bloated when working out. Instead, choose snacks that are low in fat and fiber, low in simple sugars, and high in carbohydrates. These foods will digest quickly and prepare your body to really work and get the most benefits from your workout regime.

Tips to Stay Energized All Day

If you read yesterday's entry, trying to find the motivation to workout when you're not energized is pretty hard. With the hot weather, smoke-infested sky and a long day at work, I had to muster up all the energy and motivation I had to drive to class. Today I found some great tips on how to ensure that you will wake up refreshed and recharged, remain alert throughout the day, and wind down just in time for a good night's sleep.

I know I'll be using these tips!

When to Wake Up

Instead of: Sleeping in

Try: Getting up at the same time and bathing yourself in light

This enables your circadian rhythms, which are governed by your body's "master clock" in the hypothalamus gland, to stay in sync with the 24-hour day. In the absence of light, your body's sleep-wake cycle wants to delay by an average of 12 minutes every day and work on a 24.2-hour rhythm.

When to Drink Coffee

Instead of: Downing your Joe first thing

Try: Having a latte later in the day

That's when you'll really need it. Caffeine keeps you operating at a high level by blocking the effects of adenosine, a sleep-inducing brain chemical that accumulates as the day wears on. By the time adenosine builds up to the point where you start feeling sleepy—generally, late in the afternoon—the effects of your morning caffeine will have worn off.

Time Your Meals

Instead of: Grazing all day long

Try: Eating your meals at the same time every day

Your body's caloric needs are closely tied to its other daily rhythms, including when you get up and go to bed and when you expend the most energy (during your late-day fitness walk, for example). What will make you tired: skipping a 7 a.m. breakfast or a noontime lunch if your body expects it. Chaotic eating leads to greater hunger and overeating.

Get Pumped Before a Workout

Instead of: A light snack

Try: Music

Exercise a great energy booster, but what if you're too tired to workout? Put in your earphones while you lace up your walking shoes: Music will help you forget you're whipped. Load your iPod or make a CD with your favorite up-tempo tunes. If you're the literary type, an audiobook can also help distract you from feelings of fatigue.