How to Stay Energised in the Busiest Month of the Year

“I just feel tired. All the time.”

Sound familiar?

If your alarm feels like a personal attack, your afternoon slump hits hard, and your evenings are spent in full zombie mode… you’re not broken.

But you might be running on fumes.

November is one of the most draining months for adults over 35 — emotionally, physically, hormonally. And yet most people try to power through on caffeine, willpower, and crumbling routines.

Here’s the truth:

You don’t need to “push through.” You need to manage your energy differently.

Let’s break it down.

⚡️ Why energy is so low right now

• Shorter days = less sunlight = less vitamin D + melatonin imbalance

• End-of-year stress = cortisol rollercoaster

• Holiday pressures = more mental load

• Less movement = more tension

• Skipping meals = blood sugar chaos

Your body’s not malfunctioning — it’s just overloaded.

Here’s how to help it out.

💡 1. Start the day with movement — not screens

Instead of going straight to emails, try this:

• 5–10 minutes of stretching

• A walk (even 5 minutes counts)

• Light resistance band activation or mobility

Movement in the morning boosts: ✅ Dopamine ✅ Focus ✅ Natural energy rhythms

Even one short walk can change your whole morning.

🥗 2. Eat to support energy — not just weight loss

Here’s what most people do:

• Skip breakfast

• Snack on quick carbs

• Crash by 3pm

• Caffeine, sugar, more caffeine

• Big dinner, late snack, poor sleep

Fix it with this simple rule:

Every meal = Protein + Colour + Carbs

✅ Protein stabilises blood sugar ✅ Colour (veg/fruit) gives you fibre + vitamins ✅ Carbs fuel your brain + workouts

Meal idea:

• Scrambled eggs + spinach + toast

• Greek yoghurt + berries + oats

• Stir fry with rice + chicken + veg

🧘 3. Train to boost energy — not burn out

If your training is leaving you wiped out, it’s probably doing more harm than good.

Winter training should:

• Be 30–45 mins max

• Focus on strength + mobility

• Leave you feeling BETTER, not broken

Our fitness classes in Bridport are perfect for this — low pressure, high reward. And if you prefer solo? Personal training in Bridport can be tailored to your exact energy needs.

💧 4. Hydration: the low-key secret to feeling alive

You might not feel thirsty, but in winter you can be 1–2% dehydrated without realising.

Symptoms?

• Brain fog

• Headaches

• Cravings

• Mood dips

• Low performance in workouts

Aim for: ✅ 2L water/day ✅ Herbal teas ✅ Coconut water or electrolytes if training

😴 5. Respect your sleep

You cannot out-caffeinate poor sleep.

Fix your evening routine:

• 1 hour before bed = no screens

• Magnesium or a wind-down tea

• Blackout curtains

• Cool room

• Bed at the same time nightly

Even one better hour of sleep = better hormones, better recovery, better mood.

🧍 Final takeaway:

You don’t need a detox. You don’t need a fat-burner. You need to take care of your system — so it can take care of you.

If you want help rebuilding energy through the right mix of movement, nutrition, and lifestyle:

✅ Join a fitness class in Bridport that energises, not exhausts ✅ Or work 1-1 with a personal trainer in Bridport to create a realistic, energising plan

📍 Click here to book a free consultation

Let’s get your spark back — before December takes it.