Instant Energy!

Your alarm goes off and you slap the snooze button three - no, make that four - times. Just getting dressed and putting on make-up takes a lot out of you. You practically fall asleep on your morning commute, your brain's in a fog most of the day, and you find yourself zoning out in meetings. Or maybe you're bright-eyed when you're at work, but once home, you can barely drag yourself off the couch. Welcome to the life of the 21st-century overextended woman.

Sure, you already know that eating a balanced diet, getting enough sleep, and exercising can give you more oomph. But you may be ignoring a key part of the energy equation: your brain. The mind and body are locked in constant communication through tiny molecules called neurotransmitters. When you're anxious, sad or angry, neurotransmitters tell your body to release chemicals that make you feel tense, stressed and tired. But when you're relaxed, happy or invigorated, the brain signals the production of endorphins and other "happy hormones" that improve your health and give you more zip than you'd ever get from a few cans of Red Bull.

If your energy levels are dipping lower than the employment level, keep reading to discover how you can harness the power of your mind and body to pick up your pace.

Give yourself a visual aid

Olympic athletes who visualise themselves outperforming the competition win more medals. What's their secret? Science shows that imagining an activity fires up the same parts of your brain that work when you're actually doing it. Consider this study published in the Journal of Neurophysiology: one group of participants exercised a finger for a month, while another group just imagined exercising it. Without even lifting a finger (literally), the visualising group improved the digit's strength by 22 per cent, while the group that exercised only got a 30 per cent boost. When you hit a slump, visualise yourself as full of energy - delivering a strong presentation in your next important meeting, knocking out an hour of power yoga or flying through a huge pile of paperwork.

Think premium thoughts

Ever find yourself obsessing over something dumb you said in a meeting? Notice how draining it can be to keep those thoughts going? Any thought that's repeated over and over will get trapped in your head sooner or later. But unlike negative messages, positive ones don't stress you out. So fill your mind with optimal thoughts. Think of these thoughts as premium petrol: high-quality fuel that keeps your body and mind charging forward instead of spinning in place. Next time you're stuck reciting a negative mental script, try putting a glass-half-full spin on things. For example: "Sure, the hotel was a dump, but we laughed the whole time we were there," or "He broke my heart, but not my spirit. Next!"

Pump up the jams

You can be singing along to your favourites in the car or cycling to the beat at the gym; the effect is the same: music can help you sleep, reduce anxiety and keep you invigorated. A study at York St John University in the UK found that people who listened to music while holding a dumbbell straight out in front of them were able to hold it 10 per cent longer than those who heard nothing in the background. So when you need a jolt of energy - to get moving in the morning or to master a tough strength-training routine - crank it up. Loud. (Not too loud.)

Expand your mind

Meditation lowers your heart rate, eases muscle tension and provides a burst of endorphins that makes you feel happier and more alert. The goal of the practice is to simply exist in the moment. For a few minutes every hour or so, close your eyes or find a pleasant spot to focus on, and breathe deeply and slowly, paying attention only to your breathing. When you're at the bottom of an exhalation, gently contract your lower abs to push every bit of air out, then allow your lungs to slowly fill with air again. Feels good, doesn't it?

Laugh out loud

Next time you're ready to collapse after work, set up a date with your most-fun friend - the one who always cracks you up. According to a study from Loma Linda University, US, just anticipating a good chuckle is enough to lower levels of stress hormones that can sometimes leave you feeling drained. Laughing also increases your heart rate and stimulates the circulatory, cardiovascular and immune systems.

TRY THIS

AM TRICK
This yogic breathing practice*, known as Kappalabhati or "skull-shining", is great for the morning - or any time you need a lift

Start by sitting in a comfortable cross-legged position.

Take 2 or three deep inhales and exhales through the nose to prepare.
Inhale, then exhale sharply and forcefully through the nose, drawing the belly in as you do. The forced exhale is timed to match the "pulling in" action of the belly.

Let the inhale happen passively as the belly expands out again. Continue this cycle of forceful exhales and passive inhales at a fast pace, so the belly is pumping continuously.

Do three rounds of 20 to 30 breaths; come back to deep inhales and exhales in between.

Stop if you feel lightheaded at any time.**