How to Boost Your Physical and Mental Energy

Course No. 1931
Kimberlee Bethany Bonura, Ph.D.
Fitness and Wellness Consultant
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25 Reviews
72% of reviewers would recommend this product
Course No. 1931
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What Will You Learn?

  • Learn how energy works, where it comes from, and how we use it.
  • Learn tips to conserve energy through diet, breathing, and making the right choices.
  • Explore how to boost your energy with happiness and play, and how negative emotions impact your energy reserves.

Course Overview

How to Boost Your Physical and Mental Energy

Dr. Kimberlee Bethany Bonura | Fitness and Wellness Consultant

Wouldn’t it be great if you could wake up every morning full of life and enthusiasm for a brand new day? If you loved going to work, and got a positive charge out of all your relationships? If you always had an unending reserve of energy?

Most of us no doubt feel energetic some of the time, but as we get older, the stressors and responsibilities of life, and the weight of our myriad obligations, inevitably take their toll, leaving us feeling tired, worn out, and generally depleted.

While energy is a limited resource within the body, there are things you can do to help you conserve the energy you have and tap into hidden energy reserves.

  • Perform daily exercises, breathing rituals, and meditations to recharge your batteries.
  • Adjust your diet and sleeping habits to operate more efficiently from one day to the next.
  • Re-allocate wasted energy toward higher priorities, such as your family and friends.
  • Find purpose in your work and relationships to boost your energy for the long run.

How to Boost Your Physical and Mental Energy offers a step-by-step curriculum for tapping into those hidden wells of energy and injecting your life with a much-welcomed jolt of vitality—that joie de vivre we all wish we had. Taught by Dr. Kimberlee Bethany Bonura, a highly acclaimed fitness and wellness consultant, these 12 accessible lectures serve as a toolkit for a more energetic you. Dr. Bonura shows you a series of practical exercises that will increase your energy in the short term, and you also learn how to make a personalized blueprint for long-term success.

When physicists talk about human energy, they talk about calories and joules, whereas most of us simply want to feel good and charged up. There is a science behind that ineffable sense of vitality, and Dr. Bonura shows you the latest research on everything from sleep to mindfulness to the importance of play and emotional well-being. How to Boost Your Physical and Mental Energy shows you how a few simple strategies could mean the difference between guzzling coffee while slouched over the breakfast table and walking out the front door with a spring in your step.

Learn Strategies for Self-Care

There are no shortcuts to an energetic life—no miracle tonic or 10 superfoods you must eat every day—but like weeding a garden for optimal growth, daily self-care is nonetheless critical to maximizing your energy. Dr. Bonura reveals several practices that can make a profound difference in how you feel throughout the day. In this course, she examines energy’s relationship to:

  • Breathing: Facilitate relaxation through meditation and mindfulness.
  • Work: See how to manage and protect your energy on the job.
  • Relationships: Make sure your social life nurtures your energy levels.
  • Environment: Streamline your life by simplifying daily decisions.
  • Diet: Discover a few sensible guidelines rather than obsessing over calories.

You might be surprised to learn that one of the simplest ways to increase your energy is by sleeping eight hours a night. We’ve all heard that recommendation, but research confirms that people who get enough rest are in fact more alert, and more precise in their thinking, than those who only sleep a few hours a night.

Such advice is simple—eat well, sleep eight hours a night, nurture good relationships—but rather than being a luxury for those with unlimited time, proper self-care is a matter of self-preservation. Following Dr. Bonura’s guidelines will be a powerful step toward invigorating your life.

Discover a Toolkit of Practical Exercises

This course’s goal is ambitious: it seeks to help you build a more meaningful, enjoyable life. But these lectures also constitute a practical toolkit, offering a wealth of exercises you can try right away in your living room alongside Dr. Bonura, including:

  • Meditation and mindfulness
  • Breathing exercises
  • Restorative yoga
  • Acupressure

You’ll also discover some “quick fixes” for an immediate boost of energy, such as chewing mint gum, drinking a glass of water, or simply walking in place. These exercises integrate physical well-being with mental health, helping you maximize your energy on all fronts.

Consider How to Live a Purposeful Life

While self-care is crucial for boosting energy from one day to the next, sustainable physical and mental energy is only possible within the framework of a meaningful life. An energetic life is a purposeful life, so Dr. Bonura challenges you to think about how you spend your days: are you satisfied with your career? With your relationships? What does success mean to you?

Energy is a limited resource, and may be wasted if channeled unproductively. The good news is that you can consciously choose where and how to allocate your energy. Practicing mindfulness, making time for play, considering your emotional perspectives, and reducing your cognitive load all help you move from a quick boost to sustained energy. The key is making choices that promote a happy life.

Whatever your age and whatever your health circumstances, How to Boost Your Physical and Mental Energy is an invaluable guide for increasing your ability to do the things you want to do in life.

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12 lectures
 |  Average 31 minutes each
  • 1
    Facing the Day with Energy
    What is energy and where does it come from? Start your course by thinking about the emotional and physical inputs - from good self-care to living a purpose-driven life - that contribute to vitality. Then try your first exercise to become more aware of your body and the signals it is sending you. x
  • 2
    Sleep: Your Energy 401(k)
    Find out why sleep matters so much to your well-being. Research shows that regular sleep provides a range of benefits from better cognitive performance throughout the day to lower risk of disease over your lifetime. Reflect on the barriers to good sleep as well as a few things you can do to improve your sleep. x
  • 3
    Boost Your Energy with Breath
    Your energy level is deeply linked to your breathing, so becoming more aware of how you breathe - and performing a few simple exercises - can truly change the way you feel in your day-to-day life. Here, learn by doing as Dr. Bonura takes you through five breathing exercises to help you regulate your energy. x
  • 4
    Energy Give-and-Take at Work
    Most people spend so much time at work that how you feel about your job likely has a significant effect on your overall energy. Consider a few ways to improve your engagement with work, beginning with the establishment of boundaries to protect your personal life and maintain your general well-being. x
  • 5
    Energy Give-and-Take in Relationships
    Good relationships are one of the strongest ways to promote good health and reduce stress. Find out several strategies for building a strong social network as well as ways to deal with challenges that inevitably arise in your closest relationships, including marriage and parenthood. Learn a few exercises to relieve stress. x
  • 6
    Awareness of Energy with Mindfulness
    Mindfulness - living in the present moment - can have a dramatic impact on your energy levels and how you feel about the world around you. Dr. Bonura helps you increase your sense of inner awareness with a series of breathing and meditation exercises. Discover where you spend your energy - and where your energy is lacking. x
  • 7
    Conserving Energy with Deliberate Choice
    Your life is filled with choices - what to buy, where to spend time, what to do from one moment to the next - but making so many decisions requires massive amounts of energy. Here, you'll find out how to simplify the process of decision-making and how to build a richer, more satisfying life. x
  • 8
    Nurturing Your Energy with Diet
    Gain new insight into the relationship between food and energy. The good news here is that counting calories and obsessing over dietary numbers might actually be counter-productive to good health. Instead, learn how to be mindful and follow a few sensible guidelines. The lecture ends with a powerful lesson on restorative yoga. x
  • 9
    Boost Your Energy with Happiness and Play
    George Bernard Shaw once said, We don't stop playing because we grow old. We grow old because we stop playing." In this lecture, Dr. Bonura explores the connection between play and energy. See how to add more fun in your life - and why physical play is such a profound source of vitality." x
  • 10
    Energy, Emotion, and Loving-Kindness
    Stress. Anger. Anxiety. Too often people try to repress or medicate away emotions, which treats the symptom but does nothing for the root problem that's draining life-sustaining energy. Instead, Dr. Bonura shows you a strategy for managing negative emotions into positive energy, as well as a loving-kindness meditation to build compassion for yourself and others. x
  • 11
    Your Energy Baseline
    There are no quick fixes for living a more energetic life, but there are a few tactics - from chewing peppermint gum to performing acupressure - that will help you boost your energy levels in the short term. At the same time, it's important to reflect on your life circumstances to lift your long-term energy baseline. x
  • 12
    The Energetic Life You Choose
    In this final lecture, review key concepts from what you've learned to build a personal action plan for living a more energetic life. As Dr. Bonura explains, an energetic life is a purposeful life, so think about your life's purpose and what success means to you. Then work to create time to relax and restore your mental energy. x

Lecture Titles

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What's Included

What Does Each Format Include?

Video DVD
Instant Video Includes:
  • Download 12 video lectures to your computer or mobile app
  • Downloadable PDF of the course guidebook
  • FREE video streaming of the course from our website and mobile apps
Video DVD
Instant Audio Includes:
  • Download 12 audio lectures to your computer or mobile app
  • Downloadable PDF of the course guidebook
  • FREE audio streaming of the course from our website and mobile apps
Video DVD
DVD Includes:
  • 12 lectures on 2 DVDs
  • 112-page printed course guidebook
  • Downloadable PDF of the course guidebook
  • FREE video streaming of the course from our website and mobile apps
  • Closed captioning available

What Does The Course Guidebook Include?

Video DVD
Course Guidebook Details:
  • Photos & illustrations
  • Suggested readings
  • Questions to consider

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Your professor

Kimberlee Bethany Bonura

About Your Professor

Kimberlee Bethany Bonura, Ph.D.
Fitness and Wellness Consultant
Dr. Kimberlee Bethany Bonura is a fitness and wellness consultant with decades of experience teaching the benefits of physical and mental health to elite athletes, higher education institutions, nonprofit community organizations, and corporations. She earned her Ph.D. in Educational Psychology, with a research emphasis in sport and exercise psychology, from Florida State University. Her doctoral dissertation won national...
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Reviews

How to Boost Your Physical and Mental Energy is rated 4.2 out of 5 by 25.
Rated 4 out of 5 by from Useful, but made me sleepy This course will likely benefit anyone who wishes to reduce the negative stress in his or her life. My grade of a "4" is based upon the following criteria: Speaking style--(1/2 point): As other have pointed out, Dr. Bonura has a slow, soothing speaking style. While it is well-matched to the subject material, I found myself being lulled to sleep while listening. Content--(1 pt): The content was a nice mix of research, practical advice and directed exercises. Organization--(1 pt): The course was well-organized and covered the topic well. Success in meeting the objectives of the course--(1 pt): This course will most likely be appreciated by older adults who are feeling a little burned out by their daily routines. Intangibles--(1/2 pt): Dr. Bonura is a very knowledgeable and likeable person, although her presentation style seemed to drag the lectures out a bit such that a 6 hour course felt more like 12 hours.
Date published: 2017-04-11
Rated 5 out of 5 by from Probably a good course if you are stressed out I liked this course for the most part. I listened to Siegel's episodes on the "Science of Mindfulness"....there was some overlap with these episodes, but in general they go well together. I rate the Professor's presentation highly. After listening to this course, I have been trying to sleep more. I was a bit wary of sleep being referred to as a 401-k. I'm already worried about my real 401-K....I don't need any reminders of the precarious financial situation facing trillions of people. But I think I got the point. I have one criticism. It's minor, so I won't let it affect my rating of the course. In lecture 11, the professor makes the claim that massaging one's ear is a good way to boost energy. Then she claims that this is the case because spots on the ear have corresponding spots in the body. She then goes on to claim that the feet have similar points. This sounds very dubious to me, and to my knowledge, there is no evidence for this claim. Massaging one's ear might boost energy, but if it does, it has nothing to do with connections between your ear and other parts of your anatomy. But I could be wrong about this, and I'm not going to be dogmatic because if rubbing your ear helps, there probably isn't much of a downside provided you don't rub too hard. I rubbed my ears before typing this review. I recommend this course.
Date published: 2017-04-10
Rated 5 out of 5 by from More enjoyment and usefulness with 2nd listening When I initially started listening to this course, I thought I had wasted my money. After completing it and going back and re-listening to sections of it, I found that I actually really enjoyed the course more than I initially thought. The professor does a pretty good job of giving both the theoretical information behind the topic and then providing some useful exercises to practice the ideas she gives and give the listener a chance to feel how it works. The professor too is enjoyable to listen to. She is very smooth in her delivery with little or no mistakes in the presentation. I also didn't get the video version and didn't feel like I needed to either. I listened to the course while driving, walking or doing other activities and felt it was still easy to understand. If this kind of topic is new to you as it was to me, I highly recommend the course. If you are very aware of the topics she presents (see course content information), then you may not find the information very new and may not be as valuable to you. However, if you are unsure, give it a try. With the Great Courses 100% guarantee, there really is nothing to lose.
Date published: 2017-03-18
Rated 2 out of 5 by from Like listening to a bad self-help blog. Some of it was helpful; the lecture on sleep was really revealing and interesting. But the majority of content was obvious, trivial, and not well organized. Instead of this course, I think most people would get more out of reading a book or a few good articles each about sleep, nutrition, incorporating physical activity into daily life, and meditation. The lectures quickly seemed to devolve into dozens of quips, anecdotes, and disconnected fragments of "quick tips" derived from small studies, one after the next after the next. It felt like half the course was "...and one small study revealed that X boosted energy by 5%. You might try that. But only if you like X. If you don't like X, then maybe try Y. And don't do X too often. Another study showed that too much X is can hamper your sleep, which we all know can lead to decreased energy." On a more subjective note, the lecturer's voice and presentation style felt over-affected, very slow, and filled with baby-talk. Lots of excessive emphasis and breathy pauses.
Date published: 2017-02-16
Rated 3 out of 5 by from Average at best Reviewing audio download. Having this as audio only and listening in my car largely dictated my rating. While the content is OK, there isn't anything groundbreaking. The professor spends a fair bit of time explaining and demonstrating relaxation techniques, like breathing exercises. This doesn't work in a car. They also seemed to go on forever, i skipped through a few lessons as it was tiresome (the opposite of boosting energy) to wait for her exercise to complete. Maybe this works better in a video format, but I have never had a course translate so poorly in audio only. Good thing it was short, and on sale. I gave it an overall average rating because, if you haven't heard a similar course, you may find it good.
Date published: 2016-12-12
Rated 5 out of 5 by from How to Boost Your Physical and Mental Energy I was pleasantly surprised to find this course about more than energy boosting foods. Changes to basic things which are under our control (amount of sleep, types and amount of food, types and amount of exercise - to name only a few) can result in drastic differences in our energy levels. We come to see that we can affect our energy level through simple choices we make every day. There is nothing earth-shattering here, but that's the simplicity of it. Our own daily choices either boost or deplete our energy supply. We can decide!
Date published: 2016-11-03
Rated 3 out of 5 by from Unfortunately I did not learn anything new. Kimberley is not the most natural of lecturers. The lectures were kind of boring and I did not learn much.
Date published: 2016-10-23
Rated 5 out of 5 by from Something I Needed Energy is important to your lifestyle and this course presents useable information to enhance it. Dr. Bonura is very knowledgeable in the subject and is a great presenter. As in her previous course, HOW TO STAY FIT AS YOU AGE, I have learned many techniques to enhance my health.
Date published: 2016-06-02
Rated 4 out of 5 by from How to get happy and enjoy life through energy! I thoroughly enjoyed this course and re-watched several lessons, anxious to apply many of the suggestions to my own life as quickly as possible. The addition of guided breathwork, restorative yoga, and mindfulness training are sections I will replay over and over again. I appreciated the integration of research throughout, although some of her sources may not hold up to rigorous empirical standards since many of the studies come from the realm of alternative medicine. I had no problem with this, but others might. Rather than giving a laundry list of do's and don'ts for gaining energy, she generally takes a holistic approach, encouraging the viewer to design individual strategies that reflect one's unique goals for energy and considering differing lifestyle challenges. The lesson on "Sleep: Your Energy 401K" was an eye-opener in regards to the impact of sleep deprivation. My take-away: Just about all of us are sleep deprived, but don't realize it. I found the chapter on diet to be very balanced with an emphasis on psychological strategies to over-eating. Her suggestion that savoring your food using mindfulness techniques, preempts the need to stuff your face with donuts...makes perfect sense.... and costs far less than Jenny Craig. Lecture 11, "Your Energy Baseline" felt disjointed as if she were trying to tie up lose ends that didn't fit in the other lessons. Lecture 12: "The Energetic Life You Choose" was fascinating, but might be too academic for some. Dr. Bonura has a very soothing, calm voice which was particularly lovely to listen to during the guided meditation, breathwork, and yoga sections. I especially enjoyed the times she relaxed enough to let her personality show through, particularly her little laughing fit during Lecture 12 in regards to the electric shock study. There was a lot to absorb in these 12 lessons and clearly, many important topics were just touched upon lightly. This course could have easily been expanded to 24 lessons with greater emphasis on life challenges that impede our energy (Lecture 11), psychological constraints affecting energy (Lecture 12), and our difficulty with leisure and relaxation (Lecture 9). Actually, an entire course could be constructed around play, relaxation, and happiness! Dr. Bonura is heavily influenced with Buddhist philosophy, but I had no objection to the small amount of lecture time given to this religion. It would have been nice to have more information on the role of spirituality and other religions in rejuvenation and energy. I highly recommend this course as a good overview of all facets of energy depletion and rejuvenation. And now I'm off to develop my own energy plan for increased happiness.....and to buy some peppermint gum!
Date published: 2016-05-30
Rated 5 out of 5 by from Both relaxing and invigorating The course focus is on boosting energy or vitality through natural methods such as sleep, exercise, proper diet, meditation, and yoga. There are several valuable meditation and yoga sessions embedded in the lessons, starting with the first lecture. In the lecture on diet and energy, she includes a yoga session with some key poses to help digestion. There is also a great lecture on mindfulness, which itself is a great way to boost your mental energy. The yoga and meditation sessions work best in visual form, although I listened first on audio and then went back and bought the video version. She brings enough science into the discussion to keep it from becoming too vague. After finishing this course, I am motivated to go through her other course on staying fit as you age.
Date published: 2016-05-09
Rated 5 out of 5 by from Useful, Well-Presented Summary Course SUMMARY: I'm glad I took this helpfully practical course. I think it helped boost my energy and avoid things that can lower it. GOOD POINTS: --Although I've heard most material "somewhere" before, this course nicely links it together into a nice package focused on subjective energy management. The author's suggestions are simple to understand and they make sense, including definitely getting enough sleep, directing your attention appropriately, bringing purpose to your life, etc. -- Although she gives no detours around the need for disciplined implementation she gives useful suggestions to motivate yourself. --I got the idea she wanted to help us, rather than advance a personal agenda. --The course syllabus nicely refreshes her main points, so you don't need to take notes. --She generally gave a reasonable amount of detail, and stuck to her main topic without meandering. --Finally, her voice was perky, professional, interesting ... and energetic. WEAKER POINTS: --The Bibliography consisted mainly of books and manuals, which unfortunately can be voluminous, opinionated, and quickly outdated. It gives some web resources but few direct medical sources, journal articles, and established leaders in the field for further research. -- Not all the sources she mentioned were referenced. She often used one or two studies for backup, but nutrition and health are too controversial and complex to rely on one or two supporting studies. --I personally don't think she adequately covered energy problems with processed sugars (they seem ubiquitous enough to deserve lots of coverage). --I would have appreciated her experienced insights on separating the good from the garbage when evaluating all the energy claims that are out there. HINTS TO HELP YOU ENJOY IT MORE: --I suggest beginning with the first and last lectures, which nicely summarize the goals and planned outcome of the course, and using the guidebook to preview and review the lecture's main points. --Audio was a fine way to enjoy this course. It's a nice course to listen to as you commute and prepare for a day when you may need whatever good energy increase you can get.
Date published: 2016-02-20
Rated 4 out of 5 by from some useful techniques I liked some of the breathing techniques that were presented in this course. Some of the other information was a bit abstract. If I were to listen to it again (which I probably won't since I did find it somewhat boring), I would do it with a journal handy and write down the techniques that I thought I could and WOULD actually use. I remembered the breathing techniques and use them, probably not as much as I should!
Date published: 2016-01-29
Rated 5 out of 5 by from Wonderful course with easy to apply tips! I took Dr. Bonura's course to try to find new ideas for increasing my energy throughout the day. I found her instruction to be incredibly informative and liked the scientific basis that she used to help explain why we should change our behaviors, nutrition, routines, etc. The information she provided was helpful, easy to apply, and integrate into my daily life. I look forward to more courses with Dr. Bonura in the future!
Date published: 2015-10-01
Rated 5 out of 5 by from Self help course without the "self help-mentality" The great courses has a unique way of making even the most fuzzy subject practical and useful. Yes, this is a self help course but it doesn't have the "self help mentality". The speaker is lovely. Yes, it sounds corny but she projects so much care and respect that I feel that there's no better word for it. They are VERY clear on what they mean with energy in the context of the course. Many alternative sources toss around the word energy and make it mean what ever they feel like: The focus of the course is the practical aspects of it. This is not a course to listen to in your car because of the many meditation exercises. But I highly recommend it!
Date published: 2015-08-21
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