There comes a time when working out or doing any form of physical exercise will seem completely beyond your ability. Let’s face it – unless you’re totally motivated, sometimes you just don’t want to do anything except sit on the couch, in front of the tv with a complete array of your favourite snacks.  It’s hard to find the energy to work out after a long day at work or dealing with the kids.

At these times, your energy levels are probably at an all time low. If your muscles aren’t aching, you aren’t sick, or you don’t have another more pressing engagement to commit to, then you have no real excuse that’s preventing you from working out. The only thing you’ll need to do is to boost your energy levels, which will put your body and mind in a better state for exercise.

Here are 4 surefire ways to boost your energy levels when your Personal Trainer isn’t around:

1. Low energy levels are often related to low blood sugar levels (BSL). A low BSL doesn’t just make your body feel sluggish, it can also negatively impact your mental state, making you feel cranky, stressed out and pessimistic. This makes it even more difficult to exercise, since your mindset will help you supply a number of self defeatist excuses.

To maintain healthy blood sugar levels, all you have to do is eat all day. Sounds like a pretty good deal, huh? The only thing you have to remember, though, is that what you eat has to be nutritious, which means instead of chips and cookies, you’ve got to eat vegetables, fruits and whole grains, with occasional lean protein. If you don’t have the luxury  to snack all day, then eat something about 30 minutes or less prior to your scheduled work out. Choose something that’s rich in simple carbs with some protein (about 20% protein). Avoid sweets and other sugary foods. Although you’ll feel great right after you eat them, your energy levels will crash minutes later, causing you to feel worse than before.

2. Take a 5 minute walk outside. This can help get the blood circulating, which is enough to kickstart some people. Or it just might make you want to keep walking, long enough to sufficiently become your actual cardiovascular work out!

3. Drink black tea, coffee or other beverage with caffeine about 1 hour before your scheduled work out. The caffeine will provide a quick boost that’ll help you get to the gym.  Avoid drinking caffeinated drinks regularly throughout the day, however.

4. Drink plenty of water throughout the day to avoid dehydration (6-8 cups for the average sized person), and 1-2 cups about half an hour before exercising.