Key takeaways
- Low energy after a busy season is often a sign of running on empty, not losing your spark.
- Norvic’s “boring fix that works”: a real breakfast with 30 to 40 g of protein, enough protein across the day, three booked training sessions and a short morning walk outside.
- For daily protein, a common evidence-based range is about 1.2 to 1.6 g per kilogram of body weight.
- Protect your sleep like it’s part of the program, because it is.
- Perfect days don’t exist, so plan for the real ones.
Between marriage, motherhood and everyone else’s schedule, you disappeared. School came back in September, but your routine never did, and your energy is the proof. Norvic Chanco’s latest reel is for every mom running on coffee and good intentions. When did you last eat a real breakfast?
His diagnosis: coffee and nothing else in the morning, protein at a fraction of what you need, and workouts that only happen on a “perfect” day. And perfect days don’t exist.
The boring fix that works
1. A real breakfast with 30 to 40 g of protein
Coffee isn’t breakfast. A review by Leidy and colleagues (2015) suggested at least roughly 25 to 30 g of protein per meal to support fullness and lean mass, so Norvic’s 30 to 40 g target gives you a strong start. Think eggs with Greek yogurt, a protein smoothie, or Leanna’s breakfast buns with a latte.
2. Enough protein across the day
In his reel, Norvic suggests roughly 150 g of protein a day. That’s a solid target for many active clients, but the right number depends on your size. So what’s right for you? The same review suggested about 1.2 to 1.6 g per kilogram of body weight per day, and a meta-analysis by Morton and colleagues (2018) found muscle gains from strength training tended to level off around 1.6 g/kg.
Daily protein range by body weight
1.2 to 1.6 g per kilogram per day, in grams
Calculated from the range suggested by Leidy et al., Am J Clin Nutr, 2015. Some people, especially those in a calorie deficit or training hard, may benefit from a little more; check with your doctor if you have kidney disease.
3. Book three training sessions a week
Treat them like appointments. Three sessions on the calendar beat five “when I get a chance” workouts that never happen. Leanna’s one-bench upper-body workout is a good 30-minute option.
4. A 10-minute walk outside before noon
Norvic calls daylight an energy input. A short walk in morning light gets you moving, adds to your daily steps and gives you ten minutes that belong to you. Many people find it lifts their mood and focus for the rest of the morning.
5. Protect sleep like it’s part of the program
Because it is. In a small study by Nedeltcheva and colleagues (2010), people on the same diet lost a much smaller share of their weight as fat when they slept less. What’s one thing you could cut from your evening to get to bed sooner?
| Running on empty | The boring fix |
|---|---|
| Coffee and nothing else | Real breakfast with 30 to 40 g protein |
| Protein at a fraction of what you need | About 1.2 to 1.6 g/kg spread across the day |
| Workouts only on “perfect” days | Three sessions booked like appointments |
| Indoors all morning | A 10-minute walk outside before noon |
| Sleep whenever everything’s done | A protected bedtime |
You haven’t lost your spark. You’re running on empty. If this sounds familiar, read why you may be underfed, not undertrained and Leanna’s guide to a school-season routine. Norvic invites people to comment “PLAN” on his Instagram post for one-on-one coaching, or you can apply for coaching here.
This article is general education, not medical advice. Check with your doctor before big changes to diet or exercise, especially if you have a medical condition, take medication, or are pregnant or postpartum. Persistent fatigue can have medical causes, such as low iron or thyroid issues, so talk to your doctor if it doesn’t improve.
Frequently asked questions
Why am I so tired all the time as a busy mom?
Common reasons include too little food or protein, poor sleep and no time for yourself. If fatigue persists, see your doctor to rule out medical causes.
How much protein should I eat per day?
A common evidence-based range is about 1.2 to 1.6 g per kilogram of body weight. For a 70 kg woman, that’s roughly 84 to 112 g a day.
Is 150 g of protein too much?
For a larger or very active person it can be reasonable, but many women need less. Use your body weight to find your range, and ask your doctor if you have kidney concerns.
What’s a quick high-protein breakfast?
Greek yogurt with berries and a scoop of protein, eggs with toast, or a protein smoothie are all fast options.
Why walk before noon?
A morning walk adds movement, gets you outside in daylight and gives you a moment for yourself, which many people find helps their energy.
Can coffee replace breakfast?
Coffee can be part of breakfast, but it doesn’t provide the protein and energy your body needs to start the day.
How do I start working with Norvic?
Comment “PLAN” on his Instagram post or apply for coaching through this site.
Sources
- Norvic Chanco. Instagram reel, October 21, 2026. instagram.com/p/DewPYBZR0Cj
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S–1329S. doi:10.3945/ajcn.114.084038
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
- Nedeltcheva AV, et al. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010;153(7):435–441. PubMed 20921542
- Featured image: Photo by Mahesh Mohan on Pexels.
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Written by
Norvic Chanco
Professional Fitness Coach
With 20+ years of coaching behind him, Norvic coaches strength training, movement mechanics and personalised programming. He helps athletes and everyday lifters build strength that carries over to real life, online and in person.
- Strength
- Biomechanics
- Programming
