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Give yourself an energy boost

There are some simple changes you can make to your lifestyle that can leave you feeling more alive and energised, so you can cope with the work load and pressures of organising a wedding. Here is the Slimfit.co.uk guide to boosting your energy levels in a week, starting each morning with a few simple energising exercises.

Start every morning with these exercises to wake the body, focus your mind and correct your posture.

Deep breathing - When you wake up, sit up and breathe deeply by slowly breathing in for a count of four, pause, then exhale for a count of four. Repeat 10 times. Deep breathing helps to calm, relax and focus the body and mind, making you more alert for the forthcoming day.

Half roll back - This Pilates inspired move requires you to sit tall, navel in towards your spine, legs extended but relaxed. Holding your arms out in front of you, tighten your bum, curl your tailbone under and roll towards the bed as far as you can, keep your abdominals pulled in, then return slowly to the starting position. Hold for 3 seconds then repeat 10 times.

Yoga lunge - From kneeling bring your right foot forward and slide your left leg back until you feel a stretch in your legs and your right knee is above your right foot. Pull your navel into your spine and keep your chest lifted so your body is upright. Hold for 10 seconds then repeat three times on each leg.

Spine curl - Lie on your tummy, bend your legs and take your arms behind your back so that you are holding your ankles. Arch your back by lifting your feet to the ceiling and your thighs and chest off the bed. Hold for 3 seconds and repeat 10 times.

Spine twist - Lie on your back with your arms out to your side, knees bent and feet on the bed. Drop both knees to one side feeling a stretch through your lower back, hold for 3 seconds and relax, then return to centre and repeat on the other side.

Cat stretch - On your hands and knees start by lifting your back to the ceiling by pulling in your navel to your spine, arch your back and drop your head and bring your hips under. Then reverse the move by bringing your head to look forward and arch your back so your stomach is closer to the floor. Hold each for three seconds and repeat 10 times.

Then to get your blood pumping round your body sprint on the spot for ten seconds. Please note you should consult your doctor before commencing a new exercise routine.

Here is your 7-day guide:

Monday - Start eating more foods containing B vitamins, which are essential for energy levels. Tuna, swordfish, salmon, chicken, beans and whole grains such as corn, barley and buckwheat all contain essential B vitamins. If you are feeling particularly stressed and fatigued, a vitamin B supplement may help.

Tuesday - A good night's sleep is essential to boosting energy so eat a good portion of pasta, potatoes, rice or bread for your evening meal. These all contain starches, which are slowly released into your body and will help you sleep. Also, try to get into the habit of going to bed and getting up at the same time each day. This will allow your body to get into a rhythm that will give you more energy.

Wednesday - Get out of your office or home at lunchtime for a short walk. Daylight has a direct effect on the hormones that control energy levels. If you spend most of your day inside you will hardly ever see daylight and will naturally feel drained.

Thursday - Try to drink less alcohol after 8pm. Your liver enzymes are most effective at breaking down alcohol early in the evenings. Drinking after this time can leave you feeling sluggish and drained.

Friday - Avoid biscuits, cakes and sweets as the high sugar levels in these products will give you a temporary energy boost by sending your blood sugar levels soaring. But when your blood sugar level rises rapidly, your pancreas responds by releasing a large dose of insulin - which will leave you feeling even more lethargic.

Saturday - Start to include more vitamin C, magnesium, iron and zinc in your diet - they all boost energy levels. Vitamin C is not only found in oranges; peppers, potatoes, broccoli and chillies are all good sources, zinc is found in egg yolks and many seeds, iron is found in lentils and grains, and magnesium in green vegetables.

Sunday- Don't sleep in. Research shows that lying in too late can actually make you feel worse and leave you feeling incompetent and irritable.

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Article kindly provided by those nice people at www.slimfit.uk2k.com. - Click here to visit their site