CHARLESTON, W.Va. -- Dear Cindy,

I used to be a stay-at-home mom but have gone back to work and feel exhausted all the time. I struggle to get up in the morning, but do OK until late afternoon when I go to work and feel my energy fade. I drag myself home around 9 and have things to do until midnight. I know I need more rest, but for now this is what I need to do. Can you give me suggestions to feel more energized through the day? Thanks. -- Sara

Dear Sara,

About a third of the questions I receive have to do with energy or the lack thereof. Many people, like you, are burning the candle from both ends and producing bodies that never get adequately refueled. Just know if you are continually going through your day feeling sluggish, it is taking a toll on the quality of your life.

Energy drink anyone?

Unlocking the secret to more energy is of interest to everyone in the medical world as well as the retail world. You've seen them -- there are countless infomercials convincing sleepy people to swipe their credit card for the promise of more energy. An entire empire has been built on vitamins, energy drinks and supplements.

While there are loads of options offering a quick fix, unfortunately there are none able to change how you produce energy. If only something was truly capable of rejuvenating you and supplying you stamina.

There is, you say?

Ten easy ways to gain energy

Yes, it's true. There are simple things you can do to make your body feel younger and more energetic. Here are the top 10:

1. Forget the coffee and eat an apple. You won't crash and burn here; instead, you will feel the pick-me-up in no time. Pick an apple you love, and enjoy, and you'll get some healthy fiber.

2. Get some quick Z's. Yes, lights out for 20 minutes, and you'll awake feeling refreshed and energized. Don't sack out for more than 30 minutes unless you want to dream and awake in a fog.

3. Get physical. Make squats, lunges and pushups your go-to activity. They will soon be your best friend when you experience the life-changing energy they instantly provide you. They first wake up your brain and then get the body moving, the blood circulating and the heart pumping.

4. Push the water and green tea. Fatigue masks itself in many forms, and one of the most common reasons for feeling tired is dehydration. If you are hydrated, chances are you will feel energized, so keep green tea in your desk drawer and sip on water all day long. If you are sipping on diet drinks, you will get to know fatigue firsthand. Seriously, tell me, does everything you drink have to have a sweet flavor? If you say yes, I am no doubt speaking a foreign language to you right now.

5. Got D? Yes, I mean vitamin D -- better known as the sunshine vitamin. I know all us health-conscious people are slightly paranoid about the sun's rays, but 10 to 15 minutes here and there is not a bad thing. You will automatically feel the stress float away as you soak in the sun's warmth. I am not advocating tanning beds or prolonged sun exposure. Just a little sunshine, minus the UV rays. You will feel more energized, and it also will elevate your mood.

6. Try to find ways to stay connected to your friends. Social relationships are important and will boost your mood and energy levels. Feeling low? Phone a friend or relative and make their day and yours at the same time.

7. Shhhhh -- quiet. While you may not buy into the value of meditation, you can't ignore the clinical research that proves that people who quiet their mind for 10 minutes a day have less stress and more energy. Just do it, and once you do you will see that the mind and body are integral paths to health.

8. Keep your body running high by fueling it with small amounts of foods rich in vitamins B1, B2 and B6. Snacking on fresh fruits, nuts, yogurt, whole grains will keep your brain and body firing on all cylinders.

9. Back to the basics. What's the basics? Why it's exercise, of course. Want to stimulate the body? Move it! Sitting at a desk is a dead end, so get up and take a quick flight of stairs. The demand from exercise will increase the oxygen in your blood and increase the blood flow to your muscles and brain.

10. Try to just do what you can do. Multitasking is good in a pinch, but it is not the way to run your life. It is an energy drainer. Focus on one thing at a time. Turn your phone off and your energy on.

With these 10 tips, you can store and restore the energy you had when you awoke. Make decisions in your life that add vitality rather than those that use you as an energy source. Sleep is paramount, but the choices you make can be the difference between night and day.

Cindy Boggs, fitness presenter, author and YMCA Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311 or email cindys...@aol.com. Look for Cindy's award-winning fitness advice book, "CindySays ... 'You Can Find Health in Your Hectic World'" at www.cindysays.com or contact the YMCA at 340-3527.