Sleep and your gut

💤 So … how’d you sleep last night? ✨(+My nighttime routine is below!!) 👉Did you know that your gut health affects your sleep … and vice versa? (I wrote an email about it for my newsletter subscribers! If you haven’t subscribed yet, go to thereallifechanger.net and join my circle of influence-It’s packed with lots of great info and tips) 💤Anyway … Not getting enough quality sleep is linked with fewer HEALTHY gut bacteria, high stress, and horrible appetite which leads to bad eating habits. This matters because your gut is involved in making melatonin, a hormone that controls your sleep-wake cycle! (Notice how much your sleep has been off lately🤔) ⏰Having a nighttime routine can help you wind down and signal your body that it’s time to sleep, which can help you rack up those 7-8 hours of shut-eye. 💡My go-to nighttime routine is➡️ I stop eating within 45 mins to an hour before bed➡️write tomorrow’s to-do list➡️ read➡️get everything ready for the morning➡️ pray/meditate ✅When I’m on my routine, I find I fall asleep so much faster and easier! 💤Do you have a nighttime routine?

Do this and start feeling better ASAP

Your body LOVES to move … right down to its smallest molecules!

In fact, we’re wired for it … and your health depends on it.

Here’s a shocking stat for you:

“In less than two generations, physical activity dropped by 20% in the U.K. and 32% in the U.S. In China, the drop is 45% in less than one generation.” - designedtomove.org

Over the next few weeks I’m going to be talking about how important it really is to take care of your body and muscles … and this goes far beyond the results you see in the mirrorwhen you workout! (Weakened immune systems are what’s fueling the flu and Cronovirus we are currently hearing so much about)

Moving your body on a regular basis helps everything from your energy levels, emotions, relationships and ability to learn, to your overall quality of life.

Here’s just a short list of how movement (walking, dancing, gardening, exercising, doing chores, etc.) has huge payoffs for you:

● It can help lower your blood pressure and cholesterol.

● It can help support brain health. (One study even showed middle-aged women who were considered “highly fit” had a lower risk of developing dementia at an early age.)

● It boosts your mood by creating more brain chemicals associated with happiness.

● It helps you handle stress better.

● It can help improve your focus and attention span.

● It can help your body battle inflammation.

● It also helps power your body’s lymphatic system, which is like your own personal army against infection. Because there is no natural “pump” to help your lymphatic system drain toxins from your system, the movement of your muscles is actually responsible for helping to move this important fluid!

Here’s a little trivia you can even share with your friends:

How much faster can you recover from a common cold if you exercise on a regular basis? 

Answer: Your chances of coming down with a cold are cut in half!

It’s true! A study of 1,000 people found people who were active 5 or more days a week were 50% less likely to come down with a cold over a 3-month period. And if they did come down with a cold, their symptoms were about 40% less severe.  

Pretty amazing, right? 

The great thing about it is that pretty much all forms of movement can help you – stretching, walking, even conquering a mountain of laundry!

Here’s a challenge for you …

Level 1: Every day this week, set a timer for 15-20 minutes and move nonstop. 

This could be a quick workout, a brisk walk, or even a fast & furious cleaning session in your home. To make it more fun, turn on some music to make it happen!

Level 2: Join us for a FREE week at our studio! I’ve opened up a limited number of spots to help YOU get your body moving this week. Even if you’re a complete beginner, this would be absolutely perfect for you to get the momentum going. Or you can start with a complimentary 30 days with my online program that will meet you where you are and help you gain some momentum.

How are you going to get your movement in this week? Let me know either in a quick reply or over in our Private Facebook group if you currently have access!

What do you think? Are you up for it?

Committed to your Success,

Do this now and your “future you” will thank you for it!

Do you ever see videos online of people in their 70’s and beyond shooting hoops, skating, dancing, working out looking sometimes at their best the older they get? You say to yourself “ that’s how I want to be when I get that age.”

That’s what I do. That’s actually what gets me up every morning @ 410am for my workout. My why is HUGE. I don’t want my kids to have to care for me as I age. I really want to be mobile, and mentally there for my kids and hopefully future grand kids. That means I have to take steady action now.

1- Start doing those things NOW (if you aren’t already)

2- Take care of your muscles by keeping them strong and flexible.

Have you ever heard the saying, “It’s easier to clean a clean house?”

It seems like a no brainer, but the same philosophy works with your fitness and health.

It’s so much easier to KEEP your fitness level (and your muscle) than it is to rebuild it.

IMPORTANT NOTE: It’s never too late to get into shape and gain muscle.. you can absolutely do it. It doesn’t matter what your age is. It just takes time, consistency, and a little Patience.

When you hit the age of 30, you start losing 3% to 5% of your muscle mass each year! (Studies even show that over your lifetime you can lose up to 30% of your muscle!)

LESS MUSCLE=LESS STRENGTH=LESS BALANCE= MORE RISK OF FALLS AND FRACTURE.. Not good!

Plus, not only does keeping your muscles healthy improve your strength and quality of life, but it also is an important part of keeping your metabolism revved as you age.

This is why strength training is so important as you get older! It can help your body retain your muscle, and maybe even reverse the trend.

Here are two to-dos to put on your weekly self-care list to get a jump start on keeping that precious muscle… and helping you stay strong and flexible For years to come.
1- Get at least TWO total body strength-training workouts in a week. (Incorporating major muscle groups) *bonus RESISTANCE TRAINING ALSO HELPS KEEP YOUR BONES STRONG.

2- SELF-CARE- do things that keep your tank full. Keep your stress low, in return will help with more quality sleep. Increased energy, and helping you regenerate cells… keeping you young!

Exercise and your metabolism

What if I told you that exercise may be an add on to your weight loss more than a requirement? The working out gives you clarity, endorphin rush, and an elevated confidence. The average person burns about 1600-2000 calories without trips to the gyms, and the goal is to burn an extra 220+ calories with an intense training session (which is our calorie burn goal in each 30 minute training session)

Your muscles are more biologically active than most other tissues in your body- causing them to burn more calories at rest, and even longer after workout. Of course exercise helps you maintain or add muscle, which over time has a variance but useful effect on calorie burning, and helps keep your metabolism from slowing with advancing years. So making time to exercise is a great strategy to maintain your metabolism, but not the go to for burning off your burger and fries addiction or a cold one. 🤷🏾‍♂️

Excuses are killing your excellence!

Trying to make progress in your health and fitness but old thought patterns are creeping in? Do any of these sound familiar??

Here are some of the top excuses/reasons I’m hearing why people are putting their health on the back burner⬇️⬇️⬇️⬇️

“I’m coming down with a cold”

studies have shown that working out may reduce time span of common chest cold. And that having a cold does not make your training session any harder, you may just have to monitor your intensity more as you may feel a little more fatigued than normal.

“I don’t have time”

your past approach of needing 5-6 days a week with 1-2 hour workout sessions are why you feel this way. Plan 20-30 min training sessions for 3 days a week is setting yourself up for longterm activity and some great progress!

“I’m too tired”

you’re right! And that’s because your inactive. Unless you’re really sick, you have the energy available to tap into. Waiting until you feel like doing it, means you probably don’t want to do it. Once you start getting into the active routine, you will start to feel an energy increase, and better sleep will follow!

“ I’m traveling non-stop”

pack your shoes, bands, and a jump rope! Get creative and most Hotels now have everything you need. But if not, you have a wonderful body that’s ready to move. There are plenty of bodyweight exercises you could do wherever you’re at.

“Schedule is packed with social events, or work obligations”

get up 45 minutes earlier, and hit a HIIT SESSION (high intensity interval training) increase productivity, creativity, and mood for your day! The hardest part is getting up, but 10 minutes into workout…. you’ll feel like a new person!