July 2008 | Post-Bulletin

We live in a quick-fix society. From weight-loss strategies to fast-food options, if we can't get it now, it's not worth waiting for.

Forget anything that requires work and perseverance. Even energy is being packaged as a quick-hit option. Need an afternoon pick-me-up? You can literally buy energy anywhere -- from the vending machine, coffee shop, or those five-hour shots at the gas station along the highway.

No doubt many of us have fallen prey to these so-called energy uppers. Especially in today's world, from increased demands at work and home, to technology that invades every part of our lives, we are lucky to make it through the day without dropping. Yet, by succumbing to quick fixes like that double latte or supercharged fizzy caffeine shot, we are contributing to our own downfall.

These quick fixes are like band-aides, not solutions, because you get what you need for the moment but pay the price later and are completely drained. Learn how to handle the demands of life and harness your energy sources and you will move from pooped to peppy.

We have all met the person that seems to have endless energy and pep, and we wonder where this comes from. Some people are simply more tolerant of stress and/or genetically more energetic. For many of us, stress drags us down because we are constantly pumping out adrenal hormones, which takes a toll on us. Our bodies are constantly in the fight-or-flight position, and we are operating in overdrive all the time.

Ten energy uppers

1. Fill your tank with food. Eating a balance of proteins and carbs every 3-4 hours will help keep your blood sugar level throughout the day.
2. Ditch the sugar. Once the sugar high wears off, your energy will take a nosedive.
3. Explore new projects. Do things that excite you, whether it's a hobby, a sport or volunteering to get that natural high.
4. Avoid energy vampires. Seek to spend time with people who make you feel good rather than those that bring you down.
5. Protect your turf. Learn how to draw boundaries for yourself and your time. Learn how to say no sometimes.
6. Think positively. When you are feeling down, it affects your energy as well. Serotonin levels in the brain are higher when you have a positive approach to your day.
7. Sleep. Even small amounts of sleep deprivation can drag you down the next day. Try to get 7-8 hours a night.
8. Exercise. Be active for at least 30 minutes a day, even if it's 10 minutes at a time. Hormones released through exercise will boost your energy levels. You might not feel like going to the gym after work, but after your workout, you'll have more energy than before you started.
9. Put life into context. So, you're having a really bad day, and just want to go back to bed. Focus on what you are thankful for and stay positive.
10. Live in the now. Stop worrying about what you have to do in the next two hours or two days and focus your mind on the present. It's OK to not always multitask.

By identifying the power sources in your life, what energizes you and what drains you, and applying these smart strategies, you will have more energy for the long haul. You don't have to swear off the quick-fixes entirely, but rely less on them and you will have more get-up-and-go to enjoy life.

Shelly Greenfield as an athletic trainer and writer in Rochester. Fitness matters features the fitness stories of area residents.