“Exhausted and overspent!” This was how a working mom of 2 and fellow entrepreneur recently described how she is feeling.

And it’s understandable — With all that’s been happening in the world and our struggle juggling multiple priorities, it’s easy to allow our own well-being to sink to the bottom of our priority list.

It’s no wonder we are feeling overwhelmed, tired, and occasionally, like everything is falling apart.

We are running on fumes.

So what can we do to improve our situation? I recently had someone say “lower your expectations!”. There is some wisdom to that. This isn’t the time to strive for perfection. This is the time to be kind, starting with ourselves — and to take baby steps towards feeling more energized, healthier, happier.

With this in mind, here are my TOP 5 STRATEGIES to boost your mood and energy so you feel better and get stuff done


Are you a night owl that stays late to catch up on work or watch tv even though you have to get up early the next morning? Poor sleep does not let your body really rest, discharge tensions, or recharge. It won’t only affect your appearance, but also your immune system, focus, even eating patterns and cravings the next day.


Our bodies need nutritious food to work at an optimal level. Get your lean proteins, whole grains, high-fiber vegetables, nuts, and healthy oils. Reduce highly processed foods that will mess up our blood sugar levels.


You might be thinking…I don’t have time, I’m too tired, too out of shape. Here is the thing: exercise increases blood flow and oxygen in the body, and by doing so it provides you with a boost of energy. It also increases brain dopamine levels, which helps elevate your mood. On top of that, exercise can also help you sleep better! It’s a win-win situation.


One of the common signs of dehydration? Fatigue. We are 55-60% water, every organ needs it to function properly. Aim for 2 litres of water a day. Other things that hydrate you: fruits and vegetables, herbal teas, soups.


The fresh air combined with movement will help improve digestion, relieve stress, and make you feel better. Also, the sunlight helps keep your serotonin levels up, raising your energy and improving your mood.

Fatigue may also be a symptom of a medical condition, be sure to consult with your health care professional if you find yourself unable to carry on with your daily activities.


Author Biography

Martha Trahan is a Certified Nutritionist, Personal Trainer, and proud mom of 2.

She runs SheNutrition.ca, a nutrition and fitness coaching practice in Toronto focusing on women’s wellness. Drawing from her own personal experience as a working mother of 2, combined with her knowledge of holistic nutrition and fitness, she provide caring, personalized support educating, guiding and motivating women to become the healthiest, fittest versions of themselves.

Connect with Martha at https://www.shenutrition.ca/ and on her  facebook page