Your gym bag is packed, your headphones are in the car, you have every intention of hitting the gym and working out. And then you get off work and realize you’re tired.

I get it. When I go to work, I am on my feet for a full 8 hours. And not just standing, but moving, lifting, pushing and sometimes skipping meals. I know what tired feels like. I also know from experience that when I get to the gym, especially on those days when my couch calls my name, I feel physically and mentally better than I would have if I had just skipped my workout.

Here’s the thing. When you exercise, endorphins start pumping through your body. Endorphins are your body’s homegrown opiates. Endorphins are neurotransmitters, chemicals, that are pumped through your nervous system in response to things like sex, stress, and yes, exercise. The result is a feeling so happy that it overrides that tired feeling.

Some days, knowing that my body will give me that boost once I’m working out isn’t enough. Here are my top tips for staying energized throughout the day, feeling gym-ready, and not having to fight that mental battle.

1. Eat a balanced diet: carbohydrates, proteins, fats

Complex carbohydrates, lean proteins, healthy fats. Your body needs all of these macronutrients to function at its best.

Complex carbohydrates like whole grains, vegetables, and fruits provide your body with energy. That’s pretty straightforward. Carbohydrates = energy. So if you’re following the all-time low-carb diet, make sure you don’t cut them out entirely.

Proteins like fish, chicken, and eggs provide the amino acids your body needs to build and repair muscle and produce enzymes and hormones. Eating protein helps keep you satisfied throughout the day.

Healthy fats, like avocados, nut butters, and olive oil, support metabolism, provide protection for your organs and bones, and aid in growth and reproduction.

A well-balanced meal, one that contains all three macronutrients, will keep your blood sugar stable and your energy level throughout the day.

2. Eat frequently – have a balanced meal every 3-4 hours

There is a myth that skipping meals is the path to a slimmer person. Is not true.

You need to eat every 3-4 hours to keep your energy stable, your metabolism revved up, to prevent muscle loss, and to avoid snacking between meals.

Take a look at your schedule and make time to eat.

If you work out in the morning, eat something small an hour before you hit the gym. If you work out after work, make sure your midday snack is a healthy, balanced meal that gives you energy to get to the gym and work out.

3. Avoid processed foods

Processed foods contain fake sugars, unhealthy fats, extra sodium, and lots of additives your body just doesn’t need. Don’t eat them. Processed foods lack the nutrients that you get from whole, unprocessed, clean foods. You may feel a quick buzz from the sugar overload, but it will die down soon after.

4. Get an adequate amount of sleep

It is rare to find an adult who got enough sleep the night before. Your body uses sleep as a time to repair and grow. There are certain hormones, hormones that are vital to your muscle health and repair, that are only produced during your deepest sleep cycle. If you don’t, your body won’t repair itself properly and that stress is compounded by the simple fact that you only got 4 hours of sleep last night.

5. Water

It turns out that water does not directly provide energy to your body. But it directly influences every occurrence in your body that it does.

Most of you, you the person, you the body, is made of water. Losing just 2% of that water can have noticeable effects on focus, performance, and energy. Dehydration is exhausting in itself. Add to that the fact that you need adequate amounts of water to digest the macronutrients I mentioned above and to move some of the micronutrients I mention below, and the importance of water begins to grow.

Drink at least 8 glasses of water a day. More if you train hard or live in a hot climate. I keep a full hydroflask at all times to ensure I constantly have a supply of cold water.

6. Eat The Rainbow: Vitamins and Minerals

Macronutrients are the fuel, micronutrients make the fuel work.

Vitamins and minerals (micronutrients) are hugely important in keeping you energized.

You see, micronutrients help your body break down those carbohydrates, fats, and proteins into useful pieces of energy that your body recognizes. They keep your metabolism revved up, your hormones pumping, and your cell production running smoothly.

7. Caffeine

In the right doses, caffeine can definitely be the key ingredient between a lackluster workout and an amazing workout.

Research has shown that caffeine improves performance in endurance athletes, powerlifters, sprinters, and powerlifters. The recommended dose varies depending on whether or not your body is used to caffeine, but don’t feel guilty about downing some pre-workout iced coffee!

8. Music

The right music can make or break a workout. There are days when I go to the gym, start moving, the right song comes on, and *boom* my energy level is through the roof and the intensity of my workout kicks up a notch.

Make a playlist or find a radio station that plays the songs that lift you up. Play music in the car on the way to the gym and sign your heart. You will forget your tiredness. Put on your headphones and turn up the volume, start lifting weights, forget there’s anyone else in the gym and I promise your energy level and fitness level will thank you.

Know what motivates you, focus well, adjust your shoes and say goodbye to your excuses.