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Feeling that mid- to late-afternoon lull where your energy levels drop and all you can think about is that second (or third) cup of coffee?

We love espresso, but having caffeine during that 3 p.m. slump can mess with your sleep, promoting an endless cycle of fatigue that leaves you crawling back to the café.

Instead of chugging a cup of cold brew, try these other tips to reinvigorate your energy levels.

1. Take a Walk Outside

Walking increases blood flow and oxygenation throughout your body, causing you to become more alert.

Plus, studies have found that vitamin D, which you can get from sunlight, helps with fatigue and boosts your energy.

So if you feel your energy levels drop, take a 10-15 minute walk in the sun to perk up. Ask a work buddy to get coffee or lunch, or just fly solo for a stroll around the block.

2. Add in a Little Maca

Certain foods increase your blood flow and help to maintain energy levels without the unnecessary spike and crash that caffeine brings. Maca root is one of them! It provides lasting and balanced energy to help you get over that mid-afternoon slump.

Not sure how to use it? Just stir one teaspoon of maca powder into plain yogurt or your afternoon smoothie.

We really love this smoothie for keeping snack-attacks at bay. Just add 1 teaspoon of maca powder to give it that extra oomph.

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3. Meditate for a Sec

Stress wearing you down? Give your mind a second to chill by taking a break to meditate. Close your eyes, focus on your breath, and flex every muscle in your body. Then, slowly relax each muscle one by one.

Focus all your attention on the individual muscle you’re relaxing. Do this three to five times before opening your eyes again. If you still feel emotionally worn out, try it again.

Do this as many times as you need until you feel ready to go back to what you were doing.

4. Exercise Daily

Regular exercise boosts energy levels and reduces fatigue by increasing blood flow and oxygenating tissues. Remember that it’s important to be consistent.

We love to do high intensity interval training when we’re feeling a little sluggish. Try our HIITy Bitty Bikini workout to boost your metabolism and energy!

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5. Get to Bed Earlier

This may sound like a no-brainer, but according to the CDC, one in three adults aren’t clocking enough sleep each night. Sleep deprivation can mess with your productivity and memory and (you guessed it) make you drowsy throughout the day.

Instead of downing a cup of Joe, plan ahead by getting at least seven hours of sleep. Check out these tips if you need help catching Z’s.

For more from the Tone It Up girls, including daily workouts and nutrition tips, check out their website.

What Do YOU Think?

Do you ever crash in the middle of the day? What do you do to boost your energy levels? Is there anything missing from this list? If you tried any of these techniques out, did it help to energize you? Let us know in the comments section!

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About the Author

Karena Dawn and Katrina Scott

Karena Dawn and Katrina Scott are the founders of Tone It Up - a healthy lifestyle brand and Community for women of all fitness levels. Dawn and Scott have inspired millions worldwide to pursue their best life through their energetic and positive approach to all things fitness and nutrition. The duo offers workout content and fitness guidance, the Tone It Up Nutrition Plan, and TIU fitness gear and apparel. To learn more, visit www.Toneitup.com.