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Success in your body shape change or lifestyle change journey is not so much about the setting of big lofty goals but of your habits goals, that routine or those rituals you do every day to get there.


Habits. But also choices and working towards how you OWN each day.


And then when it comes to rest & recovery- these habits, this routine is even more important.


Let’s share with you some stats:


Recovery is just as important as the workouts themselves and recovery isn’t just about NOT doing. It is about looking after your body that is now moving more and has greater demands on it. And ultimately, will prevent injuries.

Getting injured is never fun, but it’s even more annoying when you’ve just started a new workout or lifestyle plan.


Sleep your way to slim

Did you know nearly a third of us are sleep deprived, and to the point that insuf cient sleep was a public health epidemic. When was the last time you had a full, restful night of sleep?

While you are snoozing, your body is actually performing a umber of critical functions including:

  • Regenerating, growing and repairing itself
  • Consolidating new learning
  • Cleaning up cellular garbage
  • Helps you to lose weight


We all know that sleep is good. And that when we don’t sleep well it can affect everything from what and how to eat, to how we behave and our moods let alone mention working out.


Sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation (NSF). Yet millions of people do not get enough sleep and many suffer from lack of sleep. For example, surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month – with 20 percent reporting problem sleepiness a few days a week or more.


Everyone’s individual sleep needs vary.


In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night. However, some individuals can function without sleepiness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak unless they’ve slept ten hours. And, contrary to common myth, the need for sleep doesn’t decline with age but the ability to sleep for six to eight hours at one time may be reduced.

Sadly, this situation has become all too common in our stressed-out, super-busy, hyper-caffeinated, modern world. Among the numerous responsibilities we juggle daily, quality sleep often takes the back burner, and those repercussions show up in our health and around our waistlines.

Inadequate sleep can quickly sabotage your efforts at getting healthy and losing weight. Sleep is a major cornerstone for an energetic, joyful, healthy life. Not getting enough sleep or getting poor-quality sleep adversely affects hormones that make you hungry and store fat.

One study found just one partial night’s sleep could create insulin resistance, paving the path for diabetes and many other problems. Others show poor sleep contributes to cardiovascular disease, mood disorders, and poor immune function, and lower life expectancy.

I’ve seen inadequate sleep’s repercussions play out numerous times among clients. One struggled with her weight after giving birth. He was probably 10 to 20 pounds overweight and often felt extremely tired. Her situation became so bad that she got migraines from being sleep deprived and then found it almost impossible to fall asleep even when exhausted.

I diagnosed her with a magnesium deficiency and we worked out a better bedtime routine for her and her baby including meditation, a relaxing bath and taking supplements and magnesium rich foods.

This lack of sleep often creates hunger, cravings and blood sugar imbalances that eventually increase pre-diabetes, type 2 diabetes, and high blood pressure.

As a woman, I understand how stress can become an issue. I juggle what feels like about 10 jobs. I have kids, a house, employees and clients, plus I’m rarely home because I often travel for work.

I realized that lack of sleep adversely impacts my health. I know I have to make sleep a priority, so I give myself a goal to get seven or eight hours of sleep every night. By experimenting, I figured out that when I get eight hours of good sleep, I feel much more alert and focused.

My top 10 tips for better sleep are covered this in this week’s podcast.


Links mentioned in this episode:


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