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I pretty much said it in the heading. If a person mostly always lacks energy. Yet they are eating healthy. . . fruits, vegetables, grains, eggs. A lot of organic foods. Not a lot of junk food. They exercise regularly, at least a couple times a week. They sleep for about 8 hours a night. Any suggestions about why there would be a constant lack of energy. Especially if the doctor’s already been visited and there is no deficiencies that came up on tests. Also don’t drink, smoke, or take/drink caffiene. Any suggestions?

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Hey everyone, Happy Motivational Monday & welcome to the official JUNGLE FITNESS Orange County Personal Trainer Blog! Today, we’re going to discuss 15 ways to get motivated to lose weight or to exercise.

Don’t Wait for Motivation
If you wait to get motivated, you’ll be waiting for the rest of your life. You have to create motivation, the same way that drug addicts or alcoholics need to create the motivation to kill the habit. If you do just keep waiting, just like an addict, you may wait until it’s too late, when you’ve hit rock bottom, after you’ve had your first heart attack, stroke, or diabetic complication (or your last if it’s fatal) or can’t walk anymore because your bones and muscles can’t support your own weight. Don’t wait. Don’t wait. Don’t wait. Start by getting up and moving. Don’t just say, “I’m going to lose weight this time. ” Really get up and do something about it. The very act of getting up and moving triggers parts of your brain that tell your body, “I’m serious. I’m going to do this. I’m going to get fit. ” And believe it or not, your body will listen, and you’ll officially be on the road to a healthier life. Make it happen, now! Right now, get up and march in place for 30 seconds. Don’t even wait to finish reading this article. Just get up and do it. If you can’t march in place, then just stand up, do arm circles, reach for the ceiling, and twist at the waist. If you can’t stand up, then sit and do arm circles, reaches, and twists. Just start moving. Before you know it, you might even discover that the 30 seconds of moving just wasn’t enough. You might find yourself exercising for a minute, or 2 minutes, or even 10 minutes. And then, all of sudden, you’ll realize, you’re getting a workout. So get up! Get up! NOW!
Sign a Contract with Yourself
I know it sounds silly but there’s something about writing it down on paper that makes you realize that you deserve to be healthy. You deserve to lose weight. You deserve to have energy and flexibility and strength. When you write your contract to yourself, be specific. Don’t just say, “I promise myself I’ll lose weight;” it’s too general. Instead say, “I promise myself that I will walk for 15 minutes every morning, even if I’m tired. I will eat one fruit with every meal. I will have 2 veggies with lunch and 2 more with dinner. Whenever I have a choice between eating white bread or whole grain bread, I will choose whole grain. I will not eat or drink anything that has corn syrup or hydrogenated oils in it. I will choose water or tea (with no more than 1 small spoonful of sugar) or diluted juice instead of drinking soda, sugary drinks, sports drinks, high calorie coffee drinks, or milk based drinks. ” This time, it’s going to be different. This time, you’re serious. And you’ve got a contract with yourself to prove it.
Chart Your Progress
Charting your progress gives you the opportunity to see how much you’ve improved over time, how all of those seemingly insignificant little steps have added up to big things. It also makes you stay honest with yourself. You can’t say, “Oh I worked out three times last week,” when your chart clearly shows that you only worked out once. Get on that scale, weight yourself, and write it down. Make a graph out of it, so you can see that little line going up and down. Now post it somewhere you’ll see it frequently (especially when you eat, like your wallet when you eat out or the refrigerator when you’re at home). The more that line goes down, the more satisfaction you’ll get. Also chart your exercise. Give yourself a gold star for every day that you exercise. Write down how long you were able to walk, jog, dance, etc. Write down how many crunches or push ups you did. Then chart your food. Give yourself a happy face sticker for every day that you drank water with a squeeze of lemon instead of soda at a restaurant or for every time you chose whole grains instead of white bread, white rice, or white pasta.
 
Visit Your Doctor
Get a full physical exam. Tell your doctor that you would like to lose weight and you need some motivation. Your doctor will likely check things like your blood pressure, cholesterol, triglycerides, blood sugar, etc. The results are often motivating in themselves, because bad numbers mean that you have a shorter lifespan than healthier individuals (on average). Also, be sure to tell your doctors about any symptoms you have (e. g. snoring, being tired, being out of breath, mood swings, etc. ). Your doctor may be able to tell you which symptoms are caused by your excess weight. Your doctor can also help you understand what problems your excess weight will cause for your health and lifestyle in the future. (Note: If you’re doctor doesn’t seem to take your weight loss goals seriously or doesn’t answer your questions about how being overweight will affect you long term, then get a new doctor. Find somebody who understands how important this is. )
Keep a Journal
I’m definitely a diary keeper, and I’m happy that I am. When I’m lacking motivation, reading through old journal entries can often remind me how far I’ve come and give me the confidence to keep going. I can see that I’ve had obstacles before, and I overcame them. I can read about how tired and depressed I felt before a workout and how I energetic and alive I felt afterward. So get a diary and start writing. It doesn’t need to be a fancy book (although sometimes it’s nice to have one). You can use a bunch of papers stapled together. You can write it on your computer and print it out. You can start a blog online (lots of blog services are free). Just start writing about your experience. You can also add photos to your journal. And if you create a digital journal, you can also add video clips.
Exercise First Thing in the Morning
You can’t procrastinate when you’ve already finished your workout because you did it right after you woke up. This also sets the pace for your day, high energy, and reduces your appetite with a Protein Shake. If you can’t exercise immediately after you wake up, at least exercise as early as possible in the day. Get it over with, so you won’t have to spend the rest of your day thinking “I need to work out” and feeling guilty about it.

Focus on Little Goals
“I want to lose 100 lbs. ” is hardly a little goal. Instead, focus on losing just 1 lb. If I lose 1 lb. I’ve succeeded. Likewise, focus on exercising for just 5 minutes, 10 minutes, etc. rather than running a marathon. Focus on eating a healthy breakfast or skipping snacks after dinner instead of how many calories you ate during the entire week. It’s the little goals that make the real difference. Each step you achieve should be a celebration because it means you are just a little better than you were yesterday.
Take Before and After Photos
Photos are amazing. I make sure to take lots of photos of my and my family, and I look at them daily. It’s nice to see a photo and remember back to when I had a triple chin and know that I don’t have one now. It’s also nice to take those front-view and side-view photos in my underwear. The first ones motivated me just out of pure shame. Seeing my progress, though, has helped me realize how much better I look today and how much better I’ll look tomorrow.
Read Your Labels
When I’m drooling over my favorite junk food at the grocery store, motivation is often just one glance away. I read the label. Most of the time, the number of calories, fat grams, or sugar grams is enough to put me into shock, and suddenly, I’m not so hungry for it anymore. If I still have a craving for it, looking at that label will motivate me to find a less harmful alternative or even learn to make my own healthy version.
Act as “If”
I know you weren’t an athletic person last year or yesterday or even 10 minutes ago, but right now, at this moment, you can become an athletic person. Just lie to yourself. Say it out loud, “I’m an athletic person. ” Now, let’s think about this. What do athletic people do? What are their lifestyles like? What do they eat? What do they not eat? What do they drink? What do they do in their spare time? How much of a priority do they put on exercise? When do they exercise? Now it’s time to live the lie. Start acting like an athletic person. Lie to yourself every morning. Wake up and say, “I’m athletic. I’m athletic. ” Then get up and start your workout and your new athletic lifestyle. Eventually, you’ll start to believe it, and then you can brag to others about your athletic life: “So I was going for my morning jog. . . . ” Eventually, other people will also see you as an athletic person, and now you’ll have a reputation to uphold. Before you know it, you’ll really be an athletic person, and you’ll develop the athletic body to go with it.

Take a Class
Let’s say you join a gym because you think that paying for a membership will motivate you to actually go and work out. This can work for some people, but most people tend to lose the motivation to hit the gym after awhile. They start putting off their morning workout until their lunch hour, then putting that off until after the work day, then eventually skipping their workout completely because they were just too tired. Several weeks later, they realize that they’ve paid for an entire month of gym membership but never went to the gym. So what’s the answer there? Join a class. Joining a class is even better than just joining a gym because, in addition to paying for that class and wanting to get your money’s worth, you’ll have a schedule to keep you on task. From 7pm to 8pm, you’re going to be in a dance class, martial arts, gymnastics, yoga, or aerobics because that’s the only time when the class is offered, and the teacher is expecting you to be there. No procrastination allowed because they’re not going to put the class on hold for little ol’ you. Plus, you’ll likely end up making some friends in your class, so you’ll look forward to going and socializing with your new pals while you get a workout. (If money is an issue, try signing up with a community college PE class or a class at a community center. )
Tell People
Tell your family. Tell your friends. Start a website, and tell total strangers. It’s amazing how publicity can be motivating. Most of us don’t like disappointing people, so there’s something about knowing that people are expecting you to drop a few pounds that makes you want to reach that goal and convinces you to eat just one cookie instead of the whole bag of cookies or to finish that workout instead of just skipping exercise for the day. Yes, peer pressure can be a good thing.
Join a Support Group
You can join my online support group, Chubby Buddies at Yahoo Groups, or find another one, either online or in person. It’s just nice to know that other people out there are going through this fat struggle too. You can also get tips from them, whine to them, brag to them, and give them support too. If you end up making friends there, you may even end up feeling needed and loved, which helps fill some of those emotional voids that we often try to stuff with food.
Avoid People Who Discourage You
If you can avoid them, do it. If you can’t, at least talk to them about how their attitudes are affecting your progress. Be honest. It can be tough, especially when Grandma is making you feel guilty about not eating a pound of her homemade cookies, but be firm anyhow. Even if they get angry or start crying, just remind yourself that you are doing the right thing. Give yourself a mantra if you must: “I’m going to be healthy, and I’m not going to let anyone, no matter how much I love them, stop me. ” Just standing up to such people will give you a new sense of confidence that you can use to keep you on track to meet your goals.
Reward Yourself with New Clothes
For me, the reward comes with the loss of every 10 lbs. Lose 10 lbs. , buy something to wear (something indulgent, not just some used pants from the thrift store). You don’t have to buy a new wardrobe. Just buy an outfit or two. Clothing is not just a reward. It’s also a highly motivating measurement tool. Every time you drop a size, you can beam with pride as you now get to look for clothes with the XL tag instead of the XXL tag. When you finally move from the fat sizes section to the regular sizes section, you can throw a party. (Don’t forget to buy some new shoes too. You’re feet even get thinner. ) (quoted from: kristensguide. com)

I hope this encourages you to start motivating yourself to lose those love handles, become sexy, become fit, or to just become whoever you want to be. Follow these tips and I’m sure some of them or maybe even all of them will help you do what you always thought was impossible. This is Jon Jung and… I’m out.
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Insomnia is a sleep disorder that affects people of all ages all over the world. The symptoms can be divided into three main types: perhaps the most common type of insomniacs are those who find it very difficult to fall asleep on going to bed; a second type are those who wake up many times during the night; and, finally, there are those who wake up extremely early and simply can’t get back to sleep again. Whatever the symptoms, the results are the same. If you suffer insomnia for a prolonged period your body and your mind begin to work less efficiently – after all, people need sleep to function, and it is nature’s way of recharging and revitalizing your mind and body. If you find yourself in the position of not being able to sleep and you’re looking for a natural cure for insomnia, why not try the old diet and exercise routine? You’ll be literally amazed at how well you’ll sleep when you finally get round to taking care of yourself properly. This natural cure for insomnia doesn’t necessarily mean that you have to eat Brussels sprouts all day while killing yourself on the treadmill. It merely means watching what you put into your body while, at the same time, getting a little exercise. It’s not hard to do and it just takes a few lifestyle adjustments to make yourself feel better. After a few weeks of diet and exercise, you’ll see how you’ll finally find sleep – and that, in turn, will mean that you’ll be able to function normally again. Learn To Read Food Labels Using diet as a natural cure for insomnia also means taking extra care reading labels. One extremely simple thing you can start off with is to watch your consumption of fat. This means saturated fat, sodium, sugar and caffeine. Keeping these things to a minimum can actually make you feel better almost immediately. There’s probably nothing as bad as the last two of these – sugar and caffeine – for keeping you awake all night if you don’t cut down on your consumption of them. In the end, it’s simply a question of making better food choices: eat the foods you love, but all in moderation. And make sure that you eat (or drink) the most dangerous foods or drinks, e. g. coffee, in the morning, so that you have many hours ahead before you go to bed. As with most diets, the key is moderation, but simple moderation can do wonders as a great natural cure for insomnia. The second half of the equation, exercise, is also a crucial element in your natural cure for insomnia. Your exercise should include anything that gets your heartbeat up for extended periods of time, such as for twenty to thirty minutes. This can include jogging, biking, playing tennis, just playing outside with your kids, doing yard work, and much more. The ideal type of exercise routine to be used as part of your natural cure for insomnia is basically any kind of exercise routine that you enjoy doing – and the more you enjoy it, the better. This is the only way that you will be able to keep it up. If you’re not enjoying your exercise, it’s much more difficult to keep at it, so the secret is to have fun, enjoy yourself and get yourself in shape – and fall into bed already half asleep at night! Exercise allows you to expend energy during the day, so that you’ll be tired at night. Your body will actually crave sleep and, because your new diet keeps you from consuming too many foods and drinks that interfere with that sleep, you’ll soon find yourself sleeping like a baby. And another very important point is that you can feel extra good that you managed it without resorting to any kind of drugs or other unnatural aids.

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How many times has this happened to you?
- You psych yourself up mentally (you are GOING to do it!)
- You don the outfit (you can practically feel the energy flowing through your veins!)
- You lace up the running shoes (Nike: Just Do It – that’s you. )
- You grab your towel (because ANYONE SERIOUS needs a towel).
Then it’s time.
It’s time to sweat. It’s time to burn the evil fat from your body. You face the treadmill (or stair climber, or rowing machine, or exercise video with the perky aerobics instructor on it).
And you start.
You warm up, and start moving faster and faster. The sweat starts to pour. The blood is pumping. Man, you are burning! That size 2 exercise instructor is going to look like a whale compared to you when you get through!
The adrenaline hits your blood and you feel GREAT! You could exercise forever! In fact maybe you will exercise forever!
Your time winds down. Ok, maybe you’d better slow down, no sense in going TOO crazy here. The cool down sure feels good. You turn off the treadmill, or the exercise video and head to the shower.
Then it hits you.
EXERCISE REPERCUSSION.
You feel like you want to die, or at least sleep for about 12 hours. You go through the day craving anything you can easily grab: anything edible or, depending on how good it looks, anything at all. Nutritional value? Who cares!
But nothing seems to satisfy you and you could swear that you’ve just eaten all the calories you burned during exercise PLUS more!
What was the point in exercising at all if you go through your day tired and eating everything in sight? It was just a waste of your time and a stress on your body for nothing right?
Well, not necessarily, not if you can learn from it. Here’s how to avoid the above experience when exercising:
1) Check Your Hydration Levels
(I know not really exciting—but it will do wonders!!)
The average adult loses 10-12 cups of water a day (that’s not including water we lose from exercise, caffeine, etc).
It’s estimated that approx 75% of North Americans are chronically dehydrated. And even MILD dehydration will slow down one’s metabolism as much as 3%.
And here’s the key, all you exercisers: Lack of water is the #1 trigger of daytime fatigue!!!! Unfortunately this fatigue often gets mistaken for hunger and we eat more than we need in a desperate effort to get that water back into our bodies.
What can you do?
Before your workout: drink 1-2 glasses of water
During your workout: Have about ½-1 cup of water for every 20 minutes of exercise
After your workout: Have at least 3 cups of water in the hour after you exercise.
2) Check Your Pre-workout Nutrition
Since you want energy over the long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers).
Some people prefer to get their carbohydrate from fruit also, it depends on what works for you.
Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you the most energy.
3) During your workout:
If your workout is under an hour: Make sure you keep drinking that water and continue to listen to your body.
If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour (i. e. From sports bars, fruits or whole grains).
If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion
4) After exercise:
Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as you can after exercise (toast, bagel, fruits, oatmeal, etc. )
Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves the breakdown of muscle tissue.
Some possible snacks are: Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast.
The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and what it tells you.
Hopefully the next time you decide to face the treadmill (or the exercise video) you’ll be able to feel great both during AND after you exercise.
You’ll be able to feel as if you’ve made your body better and stronger, by feeding it and exercising it and keeping that energy up!

I have read about many theories on weight loss, exercise and diet, and understand the theories of the Atkin’s Diet, grapefruit diets and calorie controlled diets. I have read about them all. But which of them actually work? That is the 64,000 dollar question with a very simple answer. All or none! You can eat chocolate cake if you work it off next day! Whatever diet you use, there is one very simple equation that is ruled by science; by the biochemistry of our bodies. If energy in is greater than energy out, you have an excess of energy. If energy in is less than energy out, you have a deficit of energy. In common parlance, you can equate energy in with calories eaten and energy out with calories used up. An excess of energy is stored either as fat or as glycogen in the liver, and a deficit of energy equates with weight loss. This equation is a law of physics, as Scottie of Star Trek would say, or a law of biochemistry. It cannot be broken, no matter what diet you are on. Some foods can increase the metabolic rate, which is the energy used by the body when at rest, such as for breathing, blood circulation, thinking and the 1001 other things that the body does, even while you are asleep. If you wake up in the night feeling very hot and sweating, that is your body burning excess calories. A high metabolic rate is why some people seem to be able to eat everything without putting on a pound. Most fat is stored under the skin, and that is the fat is normally lost first when you exercise. However, other fat can be stored round the abdomen and major organs such as the heart and liver. That fat is the most dangerous. It is difficult to shift, and can place great strain on the major organs. That is why abdominal fat is considered to medically undesirable, and is considered to have a greater effect on your health than fat elsewhere in your body. The only way to lose weight is not to try a fad diet, but to take in fewer calories than you use up. It is simple math. 1000 calories in, 1001 calories used, then you lose weight. Simple. Better to have 1000 calories in and 2000 used, but that is beside the point. The message is that Atkins will not work if you eat more calories than you use. The theory is that a low carbohydrate diet increases your metabolic rate. So equal calories taken by Atkins and a high carb diet, means that Atkins loses more weight due to a higher metabolism. Atkins fails when too much fat is eaten and not enough exercise is taken because the subject relies on the diet and fails to exercise. That is a recipe for disaster with any diet, Atkins or not. It is unbelievable how many people, some claiming to be expert dieticians, refuse to accept the concept of calories. Calories are fact, not a concept, and are popularly used as a measure of energy intake. It doesn’t really matter whether you use calories or any other units, anybody that does not accept their relevance in diet are nuts. To repeat, and to put it in a nutshell, energy absorbed must be less than energy expended if you are to lose weight. The best way to lose energy is exercise. The more exercise you do, the more weight you lose, as long as you eat less energy that you are using. Where you lose the weight depends on what parts of the body are being exercised. If you have fat thighs, you won’t lose thigh fat if you exercise your arms. You will end up with skinny arms and thunder thighs. If you carry out a structured exercise campaign designed to trim your whole body that is combined with a good diet regime, then weight loss, exercise and diet will work for you as science dictates that it must. Science is fact, not opinion. Exercise and diet can work together. Learn how to combine them in a productive way and you will lose weight a lot easier than you could have believed. No more diet fads. You can eat anything you want, in any amount you want, as long as you exercise to work off what you eat. A tub of ice cream is fine if you are prepared to do an hour on the treadmill next day. So don’t think that losing weight means the end of the chocolate cake – it needn’t. It is all a matter of balance.