Sleep & Your Results

When my clients are struggling in almost any area of their overall health … 

… there’s one question at the top of my list to help figure out what’s going on.

“How’s your sleep?”

Getting your sleep habits under control is a super important “basic” that will help skyrocket your results. 

It impacts everything in your body, right down to the cellular level. 

I’m talking about things like your health, fitness, body composition, hormones, stress levels, appetite, mood, ability to concentrate, immune system, and even aging. 

And … did you know that while you sleep, your brain actually “cleanses” itself? 

Researchers discovered that while we sleep, cerebrospinal fluid washes in and out of our brain helping to get rid of metabolic “trash” that accumulates there during the day.

Over the long term, lack of sleep is correlated with dementia, Alzheimer’s, heart disease, and type 2 diabetes. 

Plus, a large review of studies linked too little sleep to an increased risk of obesity by 89% in children and 55% in adults.

Pretty eye-opening, right?

That’s why it’s SO important to find what works for YOU, so you can get 7-9 hours of sleep every night.

Here are 8 tips to improve your sleep (and your results) naturally:

1. Get some sunlight every day, but avoid blue light (from TVs, computers, and devices) at night.

2. Avoid caffeine after your morning cup of coffee. Caffeine can stay in your system for 6-8 hours.

3. Wake up and go to bed at the same time every day/night, and avoid daytime naps longer than 15-30 minutes.

4. Avoid alcohol because it can interfere with hormones related to sleep … plus it’s linked with sleep apnea.

5. Optimize your bedroom for sleep: make sure it’s quiet, dark, comfy, and serene, and that it’s at the right temperature for you (not too hot or cold).

6. Avoid eating for a few hours before bed because it can disrupt your hormones (this is a sneaky one that’s worth tracking).

7. Get in a workout, but not too close to bedtime.

8. Wind down before you go to bed: take a relaxing bath or shower, listen to quiet music, read a book, etc.

And if you try all of those tips and STILL can’t sleep, be sure to tell your healthcare provider the next time you have an appointment. 

At Alignment Studio, our coaching program takes a whole-body approach to your wellness because it’s all related. With a time-tested plan that works for YOU and your goals, we make results happen. Want to know more? Click here: www.alignment-studio.com

So, how did YOU sleep last night?

Mindset makeover

This month I’ve been talking about next-level steps you can take to boost your results … and today’s post might just be about the most important step.

It affects almost every action you take and every decision you make.

It’s your mindset … and it could be playing tricks on you!

Here’s why it’s worth paying attention to:

People can develop beliefs, habits, and feelings that help us, but later in life, those same beliefs, habits, and feelings can work AGAINST us without us even realizing it!

Here are a couple of examples of my beliefs that I discovered. I'm focusing on fitness & wellness here, but mindset applies to every area of your life, from your finances to your relationships.

Example 1: When I was growing up, fun food (cookies, cake, pie) was used as a reward or way to soothe my feelings when I had a bad day. So now, if something great and/or stressful happens, I find myself thinking that I “deserve” pizza and ice cream even though I know they aren’t helping me reach my goals (not to mention the stomachache after I eat them).

Example 2: I spent years competing as an athlete and now believe that I didn’t do a “real” workout unless I give it my all, even if it leaves me feeling exhausted and overly sore (and even aggravates an old injury or two).

You get the picture!

We all struggle with these things at some point or another. 

The good news is that you can CHANGE your mindset around these beliefs. Here are 3 steps to overturning those limiting beliefs.

1. It starts with PAYING ATTENTION and recognizing them when they crop up. 

This can be surprisingly challenging because they can feel like non-refutable facts or actions, to the point where you don’t even question them.

This is why it’s so important to:

2. Question your beliefs and habits. Try to understand them – while they might have served you in the past, are they doing you any favors now?

Ask yourself, “Why do I think or do this?” 

3. Step out of your comfort zone (with baby steps). Over time you can replace your old beliefs with positive beliefs and habits that support your goals and current lifestyle.

If you need help getting rid of old, limiting beliefs that have been getting in your way, our personalized coaching can help.

We have a proven plan to help you reach those wellness goals and balance your hormones naturally. You can learn more here: www.alignment-studio.com.

You’ve got this!

Nutrition hack: Be intentional

It’s nutrition hack day … and I’ve got a tip that will give you a major payoff both right now and into the future.

But first, I need to start with a big question.

When you sit down to eat, do you pay attention to your food and how your body feels while you’re eating?

Or … are you chowing down in front of the TV or while scrolling your phone/computer?

Paying attention to how you fuel your body – and being INTENTIONAL about your food choices – can seriously transform your results.

By being intentional, I mean paying attention to:

• Where your food comes from

• How you prepare and serve it

• What it tastes like and how satisfying it is (every bite)

• How it makes you feel after you eat it

Check this out! According to a government study, the average person spends 2½ hours a day eating. 

BUT for more than half of that time, we’re not paying attention to what we’re doing – we’re watching TV, working, on our phones, reading, etc.

More than HALF. 

The problem with that is that being intentional helps you figure out which foods are working FOR YOU or AGAINST YOU.

By that I mean, meals that keep you feeling fuller, longer … or make you feel bloated, blah, tired, and/or hungry two hours later.

Try this: For the next few days, really pay attention to your food. 

• Before you eat, think about where the food came from and how it was prepared.

• Take a moment to think about what purpose it is serving for your body, health, and goals.

• Taste and enjoy every bite.

• Notice if/when you feel full or satisfied.

• Note how you feel 1-2 hours later.

You might be (you will be!) surprised at what you discover.

Just a reminder – we are opening up 10 spots in our coaching program. If you’re ready for real results and want to know how we can help you, let’s talk. Schedule your call here: https://p.bttr.to/3ruMnLi