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Schedule Energy for your Day, have a plan

It's great that you have a foundation or schedule to start and end a day with me its Qigong in the morning and a focus on a balanced diet for energy and mental clarity for the day. Building on that, here's a suggested daily schedule to further enhance your energy levels and reduce brain fog:

Morning Routine:

  1. 6:00 AM - 6:20 AM: Qigong

  • Engage in your 10-20 minute energy-positive routine to start the day with mindfulness and increased vitality.

  1. 6:20 AM - 7:00 AM: Morning Hydration and Nutrient Boost

  • Drink a glass of water with lemon to hydrate and kickstart your metabolism.

  • Have a nutrient-dense smoothie with a mix of fruits, vegetables, and protein (e.g., spinach, berries, protein powder).

  1. 7:00 AM - 9:00 AM: Work or Productive Tasks

  • Focus on high-priority tasks during this mentally alert period.

  1. 9:00 AM - 9:15 AM: Short Break

  • Stretch or take a short walk to refresh your mind.

Mid-Morning Snack: 5. 9:15 AM - 9:45 AM: Protein-Rich Snack

  • Snack on a protein-rich food, such as Greek yogurt, nuts, or a protein bar.

Late Morning Tasks: 6. 9:45 AM - 12:00 PM: Work or Activities Requiring Mental Focus

  • Continue with mentally demanding tasks.

Lunch: 7. 12:00 PM - 1:00 PM: Balanced Lunch

  • Include a mix of lean protein (chicken, fish, tofu), healthy fats (avocado, olive oil), and


  • carbohydrates (quinoa, sweet potatoes).

Afternoon Break: 8. 1:00 PM - 1:15 PM: Short Walk or Stretching

  • Take a break to move and avoid the midday slump.

Afternoon Snack: 9. 1:15 PM - 1:45 PM: Healthy Snack

  • Opt for a snack like a piece of fruit, a handful of nuts, or a small serving of hummus with veggies.

Afternoon Tasks: 10. 1:45 PM - 5:00 PM: Work or Creative Pursuits

  • Use this time for tasks that require focus and creativity.

Pre-Workout (if applicable): 11. 5:00 PM - 5:30 PM: Carbohydrate Snack

  • If you're working out in the evening, consume a small snack with carbohydrates 30 minutes before your workout (e.g., banana, whole grain toast).

Exercise (if applicable): 12. 5:30 PM - 6:30 PM: Workout

  • Engage in your workout routine, incorporating both cardiovascular and strength training exercises.

Dinner: 13. 7:00 PM - 8:00 PM: Balanced Dinner

  • Focus on lean proteins, vegetables, and a moderate portion of complex carbohydrates.

Evening Routine: 14. 8:00 PM - 9:00 PM: Wind Down Activities

  • Engage in relaxing activities like reading, stretching, or meditation to prepare for sleep.

Before Bed: 15. 9:00 PM: Light Snack (if needed)

  • If hungry, opt for a light, protein-based snack like a small serving of cottage cheese.

  1. 9:30 PM: Sleep Preparation

  • Create a calming bedtime routine to improve sleep quality (e.g., dimming lights, avoiding screens, practicing deep breathing).

Sleep: 17. 10:00 PM: Sleep

  • Aim for 7-9 hours of quality sleep to support overall health and energy levels.

Remember, individual needs vary, so feel free to adjust the schedule based on your personal preferences and lifestyle. Additionally, it's advisable to consult with a healthcare professional or nutritionist for personalized advice, especially if you have specific health goals or conditions.

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