Studying all night? Low on sleep? Driving long distances? Maybe one of these leaves you in search of extra energy!  Are coffee or energy drinks the energy solution? Read the following to find out:

Energy for your body is measured in terms of calories. 

The energy your body needs to workout, study, work, hang out with your friends (or any other activities) comes from the food you eat. The calories in food are actually a measure of energy provided by food. Hence, to have enough energy to accomplish your activities, you need enough food.

Caffeine does not provide calories. 

Caffeine by itself does not provide any calories. And so, it does not provide energy to contract your muscles or fuel your brain.

Caffeine reduces the perception of fatigue. 

Caffeine has an effect on your nervous system by reducing your perception of fatigue. You feel less tired but you don’t have more “energy”.

The action time of caffeine is limited. 

The effect of caffeine on your brain (unfortunately!) doesn’t last forever. A few hours after ingestion, you likely will experience a period of fatigue. The effect of suppression of your perception of fatigue by your brain ended. You might even feel more tired than you were before taking caffeine.

Taking too much caffeine can lead to more tiredness. 

If you consume too much caffeine, you might not be able to sleep when it is time. Insomnia leads to more fatigue, which can lead to a rise in the caffeine consumption the next day and so on… (You can easily figure out the vicious cycle!)

So remember, caffeine doesn’t give you energy but rather suppresses your perception of fatigue. An overconsumption can be harmful for your energy levels and as a central nervous system stimulant, too much caffeine can make concentration more difficult.  Healthy professionals recommend moderation. What is moderation? Drinking 8-oz of coffee 2 to 3 times a day is considered moderate. However, you need to be aware of the caffeine content of other food as well. If you also drink energy drinks, eat chocolate or drink tea and soda, you potentially exceed what is considered moderate!

In conclusion, to have energy, moderate your intake of caffeine; eat well (this website is an amazing resource for that!); and make sure to recover by sleeping 7-8 hours per night.

Another myth debunked! 

Strength training isn't just for big buff guys anymore! In recent years more and more people are adopting strength-based exercise as a way of life.  Many forms of exercise are based in strength: rock climbing, yoga, weight training and classes like “body pump”.  Strength training benefits include promoting a healthy body (from the inside out), increasing metabolism and building a strong sense of self.

A person’s metabolism (the amount of energy we burn at rest) is in part based on the amount of muscle mass we have on our body.  Metabolism is also based on genetics, the part in which (sigh) we have no control.  By increasing the amount of metabolically active muscle tissue we have, we increase the amount of energy we expend, even at rest. 

Lifting weights (and lifting our own body weight) helps gain muscle mass, which increases the amount of energy (food) we need every day.  Researchers differ on the metabolic increase we get for every pound of muscle. However, we generally understand the following:

6 calories burned per pound of muscle per day

2 calories burned per pound of fat per day

200 calories per pound of kidney per day (looking for a larger kidney?)

So lets say you were to increase muscle mass by 2 pounds and decrease fat by 2 pounds.  You would see an approximate metabolic increase of 8 calories per day, which may seem insignificant.   However, consider how those small changes will add up.  And you will feel stronger, more independent, and ready to take on life!

Weight bearing exercise of any sort (walking, jogging, strength training) all increase bone mass.  Several studies suggest strength training as the most effective way to keep bones strong over time. 

Our maximum bone size and strength is called peak bone mass. Most of us reach our peak bone mass between the ages of 25-30.  Genes play a large role in how much peak bone mass we have, but diet and exercise also play a large role.

For diet, maintain a diet high in calcium and vitamin D by regularly consuming dairy products like milk, yogurt and cottage cheese.  Almonds and dark green leafy veggies also help contribute calcium to bones. Calcium fortified products like orange juice and some cereals can also boost calcium intake. 

For exercise we want to stress the bones so they know they need to get stronger.  Adding in a home-based strength program can keep your efforts low (no driving to the gym) and the bonuses high!

Strength based exercise creates a sense of power, and connects mind and body, helping you take on the world!  The stronger we are, the stronger we feel.  Feeling stronger can translate to increased self-confidence and independence.  

No gym? No equipment? No problem!!  An “at home” strength training program that uses very little (if any) equipment is easy to come by.  Check out these links to give you tons of great ideas to get you started:

Grab a friend and commit to getting stronger- each week.  Start with 1-2 times per week and increase to 3-4 times per week as you get your routine going. Mix it up by using different on-line workouts.  Hiring a certified personal trainer for program design can also be a great use of spending money.