When it comes to fitness and overall well-being, we often focus on exercise routines, nutrition, and sleep. However, one crucial factor that many overlook is how different activities and habits either give us energy or drain it. As a Cincinnati-based in-home and online personal trainer, I take a holistic approach to wellness, emphasizing the importance of being mindful of energy givers and energy takers in our daily lives. Let’s explore how understanding these can help you improve not just your physical health, but also your emotional and mental well-being.

What Are Energy Givers and Energy Takers?

Energy givers are the habits, activities, and interactions that fill you with vitality, positivity, and motivation. These include activities like physical exercise, engaging in hobbies, quality social time, and practicing mindfulness.

On the other hand, energy takers are the actions, stressors, or even people that deplete your energy. These could range from lack of sleep, negative self-talk, excessive screen time, unhealthy eating, sitting for too long, dehydration, or toxic relationships. While some energy takers are unavoidable, becoming mindful of them is key to managing their impact.

Why Energy Givers and Takers Matter

At Wellness with Joshua, I emphasize the balance between these forces. Whether you’re working with me as an in-home personal trainer in Cincinnati or following my online coaching programs, understanding what gives you energy and what takes it away is essential for sustainable health and fitness.

1. Maximizing Performance in Fitness: When you're mindful of what activities fill you with energy, you can channel that positivity into your fitness routine. Energy givers, such as balanced nutrition, regular exercise, and quality sleep, provide the stamina you need to give your best during workouts.

2. Preventing Burnout: Overcommitting or ignoring stress can lead to burnout, making it hard to stay consistent with your fitness goals. As a personal trainer with a holistic approach, I encourage my clients to keep track of energy takers—such as overworking, inadequate rest, or even negative influences—so we can minimize their impact together. Keeping track isn’t to be tedious but instead taking time to reflect on what brought you joy, peace, and happiness.

3. Improving Overall Well-Being: While physical fitness is a cornerstone of health, emotional and mental well-being are just as important. I coach my clients to recognize energy givers, like quality social connections and hobbies, which promote mental clarity and joy. These are especially important when you're facing tough days or challenges.

My Energy Givers and Takers:

I sat down one day and wrote out a few of my energy givers and takers. As new ones come up, I continue to take notes and be mindful of them.

Energy Takers:

• Movement, hydration, journaling, creating (ie, photography), learning something new, helping someone, laughing, reading, optimal sleep, fresh air, nature, cleanliness, organization, music, time with Suzi

Energy Givers:

• Sleeping too late, gossiping, overconsuming social media, procrastinating, being stiff/not moving, messiness, stress, not evolving, not having a plan, going to bed too late

Managing Energy Takers

Not all energy takers can be entirely removed from your life—stress from work, family responsibilities, or even intense fitness goals might still demand your attention. The key is to be mindful and aware of these takers so you can manage their impact.

For example, work stress is an inevitable part of life for many, but it can drain your energy if unmanaged. Instead of aiming to eliminate this stress entirely, it’s more practical to introduce stress-reducing energy givers like short, daily meditation sessions, art breaks, mindful breathing exercises, or connecting with someone who brings you energy to counterbalance the drain.

Why I Focus on Energy Awareness in My Coaching

As a Cincinnati-based personal trainer who takes a holistic view of fitness, I’ve seen and experienced firsthand how becoming aware of energy givers and takers can significantly impact your health journey. Whether you’re just starting a fitness routine or you’re a seasoned athlete, this awareness allows for better self-regulation, helping you create a balanced, energized life.

The Benefits of Being Mindful

1. More Control Over Your Day: By identifying your energy takers, you’ll be more conscious of when they’re affecting you. This awareness allows you to address them head-on and incorporate more energy givers throughout the day.

2. Improved Mental Resilience: Energy givers like journaling, spending time in nature, or practicing gratitude can strengthen your emotional well-being, making it easier to handle tough situations without feeling drained.

3. Enhanced Fitness Gains: As a nutrition coach and personal trainer, I can attest to how much your emotional state affects your physical performance. When you're fueled by energy givers, your body is primed for better workouts, faster recovery, and more sustainable fitness gains. Otherwise, when you’re fueled by energy takers, you may experience physical fatigue, burnout, chronic illness, and reduced motivation.

How to Introduce More Energy Givers into Your Day

Being especially mindful of energy givers is key to staying balanced, especially on tough days. Here are a few strategies to weave more energy givers into your daily routine:

• Start your day with movement: Whether it’s a short walk, stretching, or a morning workout, physical activity is a powerful energy giver that boosts your mood and sets a positive tone for the day.

• Prioritize nutrition: Eating balanced meals filled with whole foods is one of the best ways to ensure sustained energy throughout the day. Yes, that may feel exhausting if one lacks a plan of what such balanced meals might look like. As a Cincinnati-based nutrition coach, I can help you create a meal plan that supports your energy needs and can help you ease into implementing it.

• Take mindful breaks: Taking regular breaks during work or stressful situations is vital for maintaining productivity and mental well-being. Research shows that short breaks help improve focus, reduce stress, and prevent burnout, while also enhancing creativity and problem-solving. Physically, breaks can reduce the negative effects of prolonged sitting, such as muscle strain and cardiovascular risks. Overall, taking breaks restores motivation and keeps performance steady, preventing the decline associated with continuous work.

• Connect with others: Whether it's a quick chat with a friend or attending a group workout class, positive social interactions can be a major energy giver, leaving you feeling more motivated and supported.

Energy givers and takers influence our lives far beyond fitness as they impact our mental, emotional, and physical well-being. By becoming mindful of these forces, you can regain control over your energy levels and create a healthier, more balanced life. At Wellness with Joshua, I take pride in helping my clients recognize and manage these factors so they can thrive in all aspects of their lives.

Ready to start your holistic wellness journey? Reach out to me, your in-home and online personal trainer in Cincinnati, to learn more about how to optimize your energy and transform your health.