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First Responder Wellness Week Day 1: Ways to increase daily energy

These five strategies are designed to help you overcome exhaustion and maintain momentum toward your fitness goals

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By Mandy Nice

This week, we’re conquering the common obstacle of exhaustion to enhance your fitness journey. Here are five strategies to cleverly bypass fatigue and boost your daily energy for exercise.

First, prioritize sleep. Enhancing sleep quality can significantly impact your energy levels, even if increasing the amount of sleep isn’t feasible. Simple adjustments like optimizing your room’s temperature and ensuring proper joint alignment can lead to substantial improvements. For additional guidance, explore the sleep toolkit on your Cordico home screen, which includes tips and a free sleep checklist.

Second, focus on nutrition. Consuming a balanced snack before and after your workout is crucial for fueling your body and facilitating recovery. A simple snack, such as an open-faced turkey sandwich, can drastically reduce muscle soreness. For more snack ideas and nutritional advice, visit the nutrition toolkit on your Cordico home screen.

Third, simplify your approach. If a full workout seems daunting due to exhaustion, start with a 10-minute warm-up. Often, this is enough to increase circulation and energy, making it easier to proceed with the rest of your workout. Your Cordico home screen’s physical fitness toolkit offers warm-up instructions and exercise programs.

Fourth, seek immediate gratification. On days when the gym feels out of reach, opt for an active rest day. Engage in light household chores while enjoying your favorite music. This gentle activity serves as a beneficial alternative to skipping exercise entirely, offering the instant reward of a tidier space.

Lastly, set clear goals and garner support. Establishing a concrete fitness goal each week and planning workouts with energizing companions can effectively combat exhaustion. Surround yourself with peers, friends or family who boost your motivation.

Together, these strategies are designed to help you overcome exhaustion and maintain momentum toward your fitness goals.

About the author
Mandy Nice has over 18 years of experience developing and implementing national award-winning physical fitness and wellness programs that measurably improve the health, strength, quality of life and resilience of first responders. Her work has been featured in the highly esteemed International Association of Chiefs of Police (IACP) Police Chief Magazine and the FBI National Academy Associate Magazine. She has served as an SME and professional speaker for industry-leading organizations including the U.S. BJA, National Justice Clearinghouse, National FOP and the IACP. As the National Strength and Conditioning Association’s Tactical Program Manager, Mandy teamed with world-renowned subject matter experts to create educational resources that have continued to advance law enforcement wellness nationwide. Mandy is Lexipol’s Senior Strategic Wellness Director and Chair of the IACP Physical Wellness Working Group. Her greatest motivator is helping first responders optimize their health so that they can enjoy strong, rewarding careers and long, healthy retirements.