Here are the basic items that we must pay attention to insure optimal energy levels:

• Sleep—A hundred years ago, we averaged 9-11 hours of sleep per night. Today, the average person gets only 6 hours. I recommend 7-8 hours per night so that our bodies can rejuvenate, restore, and re-build. If stress is high and sleep is suffering, the hormone cortisol will run rampant and we will be robbed of the energy we so desperately desire. Commit to going to sleep before 11 pm and set the alarm for a time that allows you to wake up and do the next basic item: exercise.

• Exercise—Regardless of how “busy” you are, you must exercise. Getting started is often the most difficult part but it needs to be part of your daily routine. Find a friend, work out in the morning, hire a trainer, get some good music, buy some workout videos, set motivating goals, and commit to your health. I encourage you to progress to where you are exercising 4-6 times per week for 45 minutes. You will feel so good and it will be the foundation that will fuel your entire life. This is a MUST!

• Nutrition—We need to focus on eating more “natural” foods from the earth. Too much of our food is processed and manufactured and this does not provide us with the energy we need. Food is fuel and we must put high octane fuel in our tanks to maximize our performance. Simple measures you can take include reducing caffeine, eating a large breakfast, and making your meals get smaller throughout the day. As colleague Jon Gordon states, “Eat like a king in the morning, a queen at lunch, and a college kid at night.” This sums it up very well.

• Drink more water—You should consume ½ your bodyweight in fluid ounces of pure water per day. If you drink coffee, tea, or alcohol, you need to increase this amount. If you are physically active, you need to increase this amount. Bottom line—drink more water!

• Take a Break—whether it be 10 minutes during the day, an off hour for lunch, one day off per week, or permitting yourself to take a vacation, allow yourself the chance to catch your breath, take a break, and refuel your passion.

• Your mindset—It is not easy to always have a positive mindset. It is critical though to have your positive energy more powerful than anyone else’s negative energy. Like negative energy, positive energy is contagious and spreads like wildfire. If you can put a smile on a strangers face, make a difference in a kid’s life, inspire a colleague or co-worker, or just make someone feel better, than you have made the world a better place to live.

If you heed attention to these different aspects of living, they will fuel your life and re-ignite your energy. When you are clear on your vision, your purpose, and you commit to a routine that will lead to success, your journey will unfold in so many ways that you always dreamed. Most importantly, you will enjoy the path because your energy will be radiant and you will feel great.

Create an amazing day!

Todd Durkin

Todd Durkin, MA, CSCS, is the 2 Time Personal Trainer of the Year and trains dozens of high-profile athletes and celebrities. He owns and operates Fitness Quest 10 in San Diego, CA. He conducts motivational programs, team-building events, and presents at conferences and workshops worldwide. He has produced 16 DVD’s and is currently writing his first book. You can sign up for his monthly informational, motivational “TD Times” newsletter at http://www.ToddDurkin.com He can be contacted at durkin@fitnessquest10.com with questions or comments regarding health & fitness topics.