60-Second Stamina Check

The 4 stamina patterns this check looks for

You answer six quick questions about what you’ve tried and what slows you down most. Most of it comes down to blood flow, recovery and how you fuel and move, and your answers point to one of four patterns I see with clients. Then you get one fix to start with today.

• Cold hands and feetLong stretches of sitting and not much movement slow blood flow to your fingers and toes.
• Heavy, tired legsSitting or standing still means your calf muscles aren’t pumping blood back up.
• Gassing out in workoutsYour muscles can’t get oxygen and fuel fast enough.
• Slow recoveryHard days without enough protein, sleep or easy days in between.

Simple ways to keep your energy up

1. Get up and move for 2–3 minutes every hour.
2. Add a brisk 10–20 minute walk to your day.
3. Take a short walk after meals.
4. Eat a nitrate-rich vegetable like beets, arugula or spinach 2–3 hours before you train.
5. Get 25–30 g of protein after strength sessions and 7–9 hours of sleep on training days.

Want to train at the right effort? My free heart-rate zone calculator shows your zones in a few seconds. For more, read natural ways to help poor circulation in your legs and a caffeine-free afternoon energy boost.

When it’s more than stamina

This is a habit check, not a diagnosis.If you have numbness, pain, swelling, colour changes, or symptoms that are new or only on one side, please see your doctor before trying anything else.

Frequently asked questions