Another New Week, Another New Beginning

Another Monday, another new beginning and another chance to achieve success!   Are you rested and ready for the week ahead, or do you have a weekend hangover from not enough rest? Sometimes just getting out of bed on a Monday is difficult especially if you haven't had sufficient sleep enough over the weekend.

set your alarm

How do you make the most of every morning?  Is getting out of bed usually the hardest part of your day? I used to be that way but now that I'm doing what I love it's so much easier for me. 

Most people aren’t naturally what you could call a “morning person” (including me). Just because sleep doesn’t come naturally to you, there are some strategies which can help you improve the morning wake up and get off to a better start every day. If your bio-rhythms are like mine, you'll need to shift from being a night owl to more of a morning person.

Getting better quality rest will definitely improve your health. By your sleeping more and starting the day without the stress of running late you will improve your productivity and quality of your work. A bonus, have you ever noticed how much better your skin looks when you manage to do get enough good quality sleep? Think of sleep as a very affordable luxury item for yourself.

have a calm, quiet sleeping environment

Here are a few simple tips, to help you train your body and amp up your "A.M. productivity". 

Create a sleep routine – Don’t underestimate the importance of your circadian rhythm. This regulates how your body sleep and wake cycle runs. Bodies crave routine and ideally, you should wake up from a light phase of sleep, not the deeper stage. It’s that deeper stage that leads to a foggy head and low mental functioning. If you're well rested you shouldn't need to rely on caffeine to get you moving.

Set a bedtime -  Stick to the set time or at least within 30 minutes of that time.

Set a wake-up time - Get up around the same time each morning, your body will be reset to the routine slowly. The hope is that eventually, you will be able to wake yourself up without an alarm.        

Relax - Don't work, text, or stay online too close to your set bedtime. The blue light emitted from your phone or tablet disrupts your melatonin according to neuroscientists.  Let your mind and body start winding down naturally.  Make this a part of your night time ritual.  Bathe or shower before bed to further relax you even more.  Love yourself enough to get enough rest!

Be Active physically – Working out first thing in the morning may not sound appealing but the effects sure payoff. Even if it’s as simple as taking a half-hour stroll, kick-starting your morning with cardio will boost your energy levels throughout the day. The added bonus of daily activity will help you wind down at night, leading to a deeper night’s sleep.                                                                                                 

Fuel your body – While a donut and a cup of coffee may be an easy way to get your blood sugar rising, it can also lead to a sugar crash a few hours later. Instead have some higher quality fuel – oatmeal, fresh fruit, yogurt or even a veggie omelet. Always on the go? Make hard-boiled eggs that you can grab on the run for a protein-packed breakfast.                                   

Light Sensitivity – Light has a huge effect on the body’s triggers for sleep and waking up. Switch on a bright light or open your blinds right when you wake up. Conversely, avoid bright lights – yes, including electronics that will emit blue light and disrupt melatonin – for that last hour before you plan to hit the bed. This will help your body begin to wind down from the busy day and slip into that deep sleep you need for rejuvenation.

Control Temperature in the bedroom - adjust the temperature in your bedroom to the cooler side to allow yourself to snuggle in those covers.  Too hot or too cold can hinder quality sleep.

Try these tips and get some sound sleep every night! Take care of you because if you don't who will?   You're worth it!

Four Ways to Lose Weight Without Gym

“Eat less, exercise more.” While these wise words incorporate the most universally successful diet plan, there are several things you can do without hitting the gym to help your body fuel more efficiently. Here are four tips that will help you reach your weight goal:

CATCH MORE ZZZ’S – Giving your body a full night’s rest is one of the best ways to shed weight. A recent study showed that when participants slept for only four hours consumed an extra 300 calories compared with when they slept a full eight hours! Sleep deprivation also curbs self-control. Plan ahead and wind down your night in time to provide adequate sleep. Its benefits go far beyond losing weight.

HYDRATE, HYDRATE, HYDRATE – The human body is mostly water, which is incentive enough to be sure you’re getting the minimum eight glasses a day, but did you know water can help your diet? Drinking water helps to keep you feeling full, meaning less snacking. Downing ice water has the added benefit of boosting your metabolism, burning calories in the process of warming the water. A pre-workout hydration session will help your body release muscle-building hormones – and more muscle means a higher basal metabolic rate. If too much water bores you, look for healthy ways to change it up. A number of companies make flavored waters that are packed with helpful vitamins. Green tea has the added benefit of antioxidants and a metabolism boost that can add up to an extra 400 calories or more per week!

WATCH PORTIONS – Being a conscious eater is a good habit to develop, regardless of dieting. It takes the body 20 minutes after eating to recognize it’s full. By knowing what a serving size should be and sticking to it, you’ll be able to avoid that overfull feeling and give your body the right amount of fuel. Remember, you can always come back for more food if you’re still hungry later. When eating out, where meals are regularly double or triple the size of what your body actually needs, it may be wise to ask for half your order to be boxed up to go – it’s a great way to curb mindless eating AND stretch your delicious dish for two meals.

GET FIT WITH FRIENDS – Take positive peer pressure to the next level by checking in with friends or relatives who are also fitness minded. That healthy support system can help you make wiser lifestyle choices, from choosing more active entertainment options to skipping calorie-laden lunches or happy hours. If IRL (“in real life”) relationships won’t cut it, there are a number of free fitness forums online that provide nutrition information along with peer encouragement, from cyclist Lance Armstrong’s LiveStrong to MyFitnessPal, which recently reported a combined weight loss of 20 million pounds among its membership – simply by counting calories, exercising, and comparing notes.