Wellness – Page 2 – All Me Fitness

Winter {Weight} Is Coming

Because Winter is coming, we know the holiday feasting season is coming. So today I thought it would be prudent to go over some motivational, nutritional, and exercise advice to get you through it healthy and happy!

Because Winter is coming, we know the holiday feasting season is coming. So today I thought it would be prudent to go over some motivational, nutritional, and exercise advice to get you through it healthy and happy!

Step 1 – Set yourself up for success

Failing to plan is planning to fail. Don’t go into the holidays thinking “I’ll just eat healthy and be fine.” That’s not how it works… No one ever say a plate of grandmas (insert holiday of choice her) cookies and thought “Nope! I’m eating healthy!” By planning for moments like these you will be better equipped to just eat one, or handle yourself to not eat regrettably. This means you need to learn to be OK with being “not OK.”No one is perfect. You are human. You are normal. You are not a weirdo. You are not alone. Make a plan, and no matter how ridiculous you think it is, stick to it.

Step 2 – Anticipate obstacles

This goes along with step one, but has a few key differences. Instead of planning to have one cookie to let grandma know you love her and that she’s a heck of a cook, in this phase you need to make sure you don’t fall victim to the same traps over and over again. Do you skimp too much on dinner then lose it at the dessert table? Do you eat a dozen hors d’oeuvres before the real meal even starts? Crack a beer early in the day in anticipation for football? Anticipate these obstacles and set up an alternative course of action.

Step 3 – Tighten up home court

Starting NOW you need to tighten up your healthy habits. It’s much easier to maintain a good habit than it is to create a new one. So take a look at what you do well and lock down those healthy habits ASAP. So continue on with your workout routine, and start looking into delicious and healthy travel/holiday meals.

Step 4 – Adapt and adjust

During the holidays, and throughout your fitness journey, you will experience successes and setbacks. This is called learning, and it’s the only way to make long-term progress. So if somethings not working, experiment with your exercise and nutrition to figure out why. It’s not always about the “eat less and move more” formula. In fact, it is certainly possible to gain weight in a calorie deficit! Your strategies will need to continuously adapt, but the lessons you learn will stay with you. So plan ahead, stay motivate, an keep your chin up to get the most joy and the most health out of this, an every, holiday season.

I’m Secretly a Sith Lord, And So Are You!

Despite our best efforts, we can all have moments where we think irrationally, abandon critical thinking skills, and fail to be a balanced accurate viewer of what is going on around us.

It has been said that “Only a Sith deals in absolutes.” If you don’t know what a Sith is, then shame on you. Stop reading and go watch the Star Wars movies! For everyone else, let’s talk about why I am secretly a Sith lord, and why you probably are too. Now don’t get me wrong. I’m not saying that we are all evil people who are drawn by the dark side. What I am saying is that despite our best efforts, we can all have moments where we think irrationally, abandon critical thinking skills, and fail to be a balanced accurate viewer of what is going on around us. We like to have black and white answers to questions about shades of gray. Whether it’s politics, sports, or health and fitness, we all are looking for something that doesn’t exist: The right answer.

Context

There is often times no right answer because the question at hand is not framed within a reasonable context. What’s the best exercise? What are healthy foods? Should I be “eating clean”, or avoiding gluten, dairy, and GMO’s? How do I fix my back pain? Who’s the best boy band of all time? Hint: none of the questions can be even remotely answered without more context. Everyone has extenuating circumstances surrounding him or her, and there can be no right answer without digging a little deeper.

Duck Soup

“Who are you going to believe, me or your own eyes?” This Marx Brothers quote from the movie Duck Soup reigns supreme when it comes to our perceptions of reality. We all look for patterns in our daily lives to explain the world around us. It’s why Airborne, vitamin C, and chicken noodle soup are thought to cure common colds. In reality, these interventions don’t do anything at all to help you heal up (1). But, at some point, I’m sure we have all fallen for the Airborne scam of taking a product, feeling better, and thanking that product for making us feel better. Here’s the dirty little secret… you would have felt better anyway because that’s how colds work. This same principle can be applied to many aspects of our lives. Ever hear someone say, “if I eat this ice cream, it will go straight to my hips!” Well, that’s not how the body works. If you’re not in a caloric surplus, then you won’t put on weight. But we see patterns and tend to blame one thing or another. Whether it’s weight gain, muscle building, or aches and pains, there is no one single reason for their occurrence. It is a spectrum of hundreds of factors that play into our health and well-being.

Avoiding The Dark Side

To avoid the dark side and being a Sith lord, try to think in relative terms. So instead of thinking that taking vitamin C will cure no disease, try thinking that vitamin C may help me if I am deficient and therefore could help my body operate more efficiently. This same reasoning can be used with eating organic. Will eating organic foods make you any healthier? Probably not alone, but it may inspire you to eat more fruits and vegetables in general which will make you healthier. Will avoiding chemicals make you healthier? No, but it may inspire you to learn about what’s actually in the food you’re eating.

Should I be on a low carb, low fat diet, or will a Keto diet be best? Should I be taking probiotics? Will these supplements help me lose weight? Who should be telling me what to eat? What exercises should I be doing?

None of these questions matter in isolation, and none of these questions have a right or wrong answer. The answer will almost always be “maybe. It depends.” Don’t take answers at face value because no one source will have all the information. Don’t assign causation or blame because a myriad of factors will play into your results. Don’t simply put all your eggs into one basket. Our perception stinks. We, as humans, have a hard time sorting out reality. We try to use our past experiences to figure out the present, and this leads to all sorts of misguided judgments even in the face of contradicting evidence (2). Don’t dig in and defend these poor decisions once you have made them. Try to keep an open mind, learn as much as you can, and be willing to change as needed.

References

1. Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. The Cochrane Database of Systematic Reviews, (1), CD000980.

2. Fazio, L. K., Brashier, N. M., Payne, B. K., & Marsh, E. J. (2015). Knowledge does not protect against illusory truth. Journal of Experimental Psychology. General, 144(5), 993-1002. doi:10.1037/xge0000098

Inspiring Reasons To Exercise

Everything you need to know about exercise is that setting these benefits as goals will not help you achieve them as much as finding…

There are thousands of benefits from regular exercise, and as a sports medicine and fitness professional people ask me the same question all of the time. “I heard about this new thing that can get my body the way that I want it with only a little bit of exercise. Does it work?” Regardless of the new thing that someone is trying to sell you, or what magical powers it claims to have that can get you to lose belly fat, gain muscle mass, or keep you looking youthful, I always say the same two things. The first being “probably not, but let me do some research”, and the second being “why?” I’m not here to rant on about the fads being sold to suckers around the globe, but rather ask why people buy it. Because if all you want is to lose a little bit of fat mass, stay youthful and spritely, or even prevent disease I can guarantee you that you are going to fail!

Don’t get me wrong I’m not saying that exercise or any of the “breakthrough in science” products won’t work. As a matter of fact I have helped clients drop 40+ lbs in fat through exercise alone so they can go to the beach in style. But like a boomerang some people put the weight back on in the fall and come back to see me. What the heck does any of this have to do with you?! Good question! Let me explain to you everything you need to know about exercise.

Exercise is often viewed as the necessary evil by most of my clients, and sometimes even myself. People want quick fixes so they can stay at home and do whatever it is that they are going to do other than exercise. Exercise does not have to the bad guy. You know why my successful clients lose weight when they come to see me and don’t put it back on during the winter? It’s the same reason you see 70 year old men pumping iron 5 times a week, or the walking ladies in the mall, or even elaborate gardens at the retirement community. It’s because all of these people found an exercise, environment, or activity that they enjoy, and then stuck with it.

Exercise is an amazing thing. We all know by now that it can help prevent things like heart disease diabetes, and various other diseases. But being fit for life can provide so many more benefits. It can help you decrease stress and enjoy your time on earth more, it makes you smarter and help brain functions, and it can keep you looking young while living longer. It’s the freaking fountain of youth people!! But everything you need to know about exercise is that setting these benefits as goals will not help you achieve them as much as finding the person, place, or thing that makes you look forward to exercising daily.

References

Deep Down, Exercise Helps Keep You Young. (2010). Tufts University Health & Nutrition Letter, 28(2), 4-5.
Heir, T., Erikssen, J., & Sandvik, L. (2013). Life style and longevity among initially healthy middle-aged men: prospective cohort study. BMC Public Health, 13(1), 1-5. doi:10.1186/1471-2458-13-831
Opdenacker, J., Delecluse, C., & Boen, F. (2011). A 2-Year Follow-Up of a Lifestyle Physical Activity Versus a Structured Exercise Intervention in Older Adults. Journal Of The American Geriatrics Society, 59(9), 1602-1611. doi:10.1111/j.1532-5415.2011.03551.x

4. Piazza, J., Charles, S., Sliwinski, M., Mogle, J., & Almeida, D. (2013). Affective reactivity to daily stressors and long-term risk of reporting a chronic physical health condition. Annals Of Behavioral Medicine: A Publication Of The Society Of Behavioral Medicine, 45(1), 110-120. doi:10.1007/s12160-012-9423-0

Macro Look at Micro Nutrients

Basic steps that you can take to analyze and improve your daily food needs.

Today’s post is all about the importance of your diet. By now most of us know there is no magic bullet. By that I mean there’s no such thing as a one size fits all diet, and we all need to individualize our eating habits to best suit our lifestyle and goals. The wonderful people at Precision Nutrition recently came out with a guide to basic steps that you can take to analyze and improve your daily food needs. So what are most people likely lacking? When it comes to vitamin’s and minerals they are:

– B12 which helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. It can be found in foods like organ meats (beef liver), shellfish (clams), meat, poultry, eggs, milk and other dairy foods.

– B7 (biotin) helps support adrenal function, help calm and maintain a healthy nervous system, and are essential for the metabolism of carbohydrate and fat. It can be found in foods like organ meats, barley, brewer’s yeast (hooray for beer), fortified cereals, corn, egg yolks, milk, royal jelly, soy, and wheat bran.

– D which is used to absorb calcium and promote bone growth along with so much more. It can be found in fish and mushrooms.

– E a fat-soluble nutrient that protects cells from the damage caused by free radicals preventing cancer, heart disease, diabetes, Alzheimer’s disease, cataracts, and many other conditions. It can be found in Plant Oils (Wheat Germ), Sunflower Seeds, and Almonds.

– Chromium which is an essential part of metabolic processes that regulate blood sugar, and helps insulin transport glucose into cells, where it can be used for energy. It can be found in foods like whole-grain products, high-bran cereals, green beans, broccoli, nuts, and egg yolk.

– Calcium which in addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. It can be found in foods like almond milk, rice milk or soy milk, and fortified foods.

– Iodine which is needed to make thyroid hormones. It can be found in fortified salt, seaweed, and potatoes.

– Molybdenum which combines with sulfite oxidase to catalyze sulfur-containing amino acids that are crucial for human health. Can be found in Grain products and nuts.

– Zinc helps the immune system fight off invading bacteria and viruses and make proteins and DNA, the genetic material in all cells. Can be found in oysters (which contain more zinc per serving than any other food), red meat, and poultry.

The Big Picture

These nutrient deficiencies are just some examples of what we can be missing. Every person is truly individual so don’t just assume your diet is lacking all of the above examples. However, what can be said is that when our bodies don’t have the nutrients they need to do their work, we all suffer. But as soon as we get these nutrients, we thrive.

Thoughts For Food

The “why” behind our food choices.

Today’s post is short and sweet. It comes from an article by the Health Science Academy about factors influencing our food choices. This fantastic review takes an in depth look at the “why” behind our food choices. Although we may think that it’s a simple decision, there are actually a lot of things that we can do to positively influence our decision making. Here are a few tips on how to make great nutrition choices!

1. Get enough sleep

2. Get a lot of exercise, especially when you’re stressed

3. Learn to say “no” to extra work or social events that will do nothing but add stress to your day

4. Hug Someone! This simple step can decrease stress hormones and positively influence your food choices

5. Control your environment by making healthy decisions easily seen and accessible

Tech Time

Although technology wont make you any more fit, they can provide you with a plethora of information and motivation.

Today we are talking tech! By now most people have heard of fit bit, my fitness pal, or one of the may other apps and fitness equipment that can be worn to track your level of activity. Although these utilities wont make you any more fit, they can provide you with a plethora of information and motivation.

This weeks post is inspired by Dr. Geier, an orthopedic surgeon I follow and highly recommend you do too. In an article for Reuters he, and others, talked about some of the benefits of fitness technology. Here are a few highlights:

According to the CDC, 30 minutes of moderate activity most days of the week can reduce the risk of obesity, cardiovascular disease, diabetes, and some cancers as well as help strengthen muscles and bones

In other words we are looking to walk about 10,000 steps a day

Although tech can’t necessarily help you reach that goal, it can be a great motivator and help you realize just how much (or little) you are actually moving throughout your day

When talking about smart phone apps and step counting, Apple tends to over count steps and android tends to under count steps

If you don’t have a smart phone, try investing in a $10 to $30 pedometer before you decide to buy a $100 fitness band

While these factor are important for self realization of activity, I think it is also important to harp on the nutrition side of things as well. In simple terms, when you are in a hypocaloric diet (eating less calories than you’re using in a day) following the minimal guidelines can result in fat mass loss as found by a recent study. I attached the study for those of you with an eye for scientific research, but I will say that these data are not conclusive for every individual.

The bottom line is that for most people hitting the minimum 10,000 steps per day while in a hypocaloric diet is enough to produce meaningful results over a few months. See the article for more on technology, and the research for information on diet and exercise combined (warning, it is not an easy read for all).

How NEAT!

So what is NEAT you ask? It is all the energy used that is secondary to planned exercise and weight training activities.

Last week I talked a little bit about incorporating NEAT (non-exercise thermogenesis) into a weight loss program. So today I will be expanding upon what exactly that means, and what it can do for you. The information for today’s post come from a study published in April of 2015.

So what is NEAT you ask? It is all the energy used that is secondary to planned exercise and weight training activities. For instance fidgeting, singing, walking, laughing, cleaning, standing, and any other movements throughout the day count towards NEAT (also see table at the bottom*). Individually these activities don’t use many calories, however, when combined the NEAT activities can generate a great deal burned calories. In fact, it is estimated that those who are lean and active burn and additional 350 calories DAILY compared to those who are sedentary. For such small changes in what you do on a daily basis those are some big results.

Here are some more highlights taken from the paper that I think you will find interesting:

– NEAT variability can explain the caloric expenditure differences in individuals with similar body types. Variances in work and leisure-time activities in individuals play a fundamental role in NEAT differences.

– By just doing simple daily manual task activities, NEAT can be enhanced throughout the workday and at home.

– NEAT decreases cardiovascular disease mortality and improves metabolic parameters.

– NEAT has good long-term adherence, with positive impact.

Check out the rest of the article at the link below, and I highly encourage you to take a look at the table at the end of this email to see what steps you can take to increase your activity. I think it is also important to remember that the ultimate goal is to create a sustainable healthy practices. There is no need to try and do all of these things at once, but to focus on creating one healthy habit at a time.

TableDaily Activities According to the Amount of Nonexercise Activity Thermogenesis (NEAT)
Activity	Calories Burned per Hour
Activity	0-50	>50-100	>100-200
NEAT home activity
Barbecuing/grilling		X
Cleaning			X
Clearing out storage space/garage			X
Cooking dinner		X
Grocery shopping			X
Hanging pictures			X
Ironing		X
Laundry			X
Organizing closets			X
Painting walls			X
Redecorating			X
Sweeping			X
Vacuuming			X
General NEAT movements
Climbing stairs			X
Pacing			X
Pushing a stroller			X
Riding in an automobile	X
Standing		X
Stretch band exercises		X
Stretching		X
Walking (strolling pace)			X
Walking and talking (briskly)			X
Walking around the home/office			X
Walking the dog			X
Walking to work			X
NEAT yard activity
Playing fetch with dog			X
Gardening			X
Mowing lawn			X
Planting flowers			X
Pruning shrubs			X
Raking leaves			X
Shoveling snow			X
Trimming hedges			X
Washing automobile			X
Watering plants			X
Weeding			X
Hobbies and other recreational NEAT activity
Baking		X
Bicycling			X
Bird watching			X
Playing board/card games		X
Bowling			X
Dancing			X
Fishing			X
Playing Frisbee or other outdoor games			X
Hiking			X
Journaling (while strolling)			X
Knitting/sewing		X
Kayaking			X
Playing the piano or another musical instrument		X
Reading (lounging)	X
Reading (standing)		X
Skiing (water or snow)			X
Surfing the Web (sitting)	X
Surfing the Web (standing)		X
Swimming			X
Practicing Tai Chi			X
Playing tennis			X
Watching TV	X
Watching TV on an elliptical trainer			X
Watching TV on a stationary bike			X
Watching TV on a treadmill			X
Playing video games (seated)	X
Playing video games (while moving)			X
Doing volunteer work (setting up/serving meals)			X
Window shopping			X
Practicing yoga			X

TV = television.

*Mayo Clin Proc. n April 2015;90(4):509-519 n http://dx.doi.org/10.1016/j.mayocp.2015.02.001 www.mayoclinicproceedings.org

Getting Grilled

“5 reasons why grilling will kill you”… What?

Some time back I stumbled upon a blog condemning the grill saying something along the lines of “5 reasons why grilling will kill you”. Naturally my mind went to using too much lighter fluid causing an explosion so I clicked the link to see what fun ways I could hurt myself this weekend. However, to my dismay the article was about how grilling can cause cancer, and that anyone who uses a grill is at harm and would be better off throwing out their cooking device.

Well I can say that as a lifelong lover of anything bacon, steak, and BBQ related I quickly made it my mission to find out if I should consult an oncologist, or if Memorial Day weekend plans were safe (grilling, home made beer, and Frisbee btw). Well I can safely say that I will be spending my afternoon savoring the sweet sweet smell of venison and Mae farm pork sausage.

I found most of the information on the subject in peer reviewed literature, but today’s post mostly comes from the fine folks at Precision Nutrition. Here is what you need to know:

– Grilling meat does produce a couple of chemicals that may increase risk of cancer (HCA & PAH

– Heterocyclic amines (HCAs) form when meat is overcooked or charbroiled

-Four factors influence HCA formation: 1. Type of food 2. How it’s cooked 3. Temperature 4. How long it’s cooked

– Polycyclic aromatic hydrocarbons (PAHs) form when meat is charred or blackened, or when fat from the meat drips onto the hot surface of the grill.

– PAH creation is influenced by: 1. Temperature of cooking 2. How long food is cooked 3. Type of fuel used in heating 4. Distance from heat source 5. Fat content of the food

– How to make grilling healthier:

1. Use herbs and spices

2. Acid-based marinades Beer marinades work, too!!!

3. Don’t overcook HCAs and PAHs depend on temperature plus time.

4. Choose meat wisely. Highly-processed meats have a much stronger link to cancer than less-processed meats.

5. Include lots of fruits and veggies

6. Strategize while cooking i.e. Cut your meat into smaller pieces, Flip meat frequently, Cook meat on medium to medium-high heat, Cover the grill with foil.

7. And my FAVORITE drinking a beer with your grilled meat can significantly lower the mutagenic activity of the HCAs that formed.

The author of the PN article, Brian St. Pierre, sums things up extremely well when he says “Keep the risks in perspective. Overall, HCAs and PAHs make a minor contribution to your cancer risk. Being sedentary, having excess body fat, and eating a diet rich in highly processed foods are much greater risk factors. If you have some slow-cooked, pit-roasted ribs in your life once in a while, you’ll probably survive. (And likely be happier overall. Don’t be afraid of your food.)” Have a fun and safe holiday weekend, and say a prayer (or take a moment of silence) in remembrance of those who have fallen for our nation.

Nutrition Simplified

I want to give you all an idea of what the foundation of a good nutrition plan looks like.

Some things never go out of fashion: blue jeans, Corvettes, and Pokemon. But for some reason, people try to make nutrition out to be a never-ending crap storm of “must do’s/don’ts.”Don’t eat fat, don’t eat carbs, salt will kill you, sugar will bring Cthulhu from the watery depths to rule the world.” Whatever happened to the notion that simple is better? Why bother to eat the expensive organic, GMO free, local foods that cost an arm and a leg when you’re trying to build them up and lose the belly instead? Well, today I want to give you all an idea of what the foundation of a good nutrition plan looks like. Even if it isn’t the scariest scenario or the sexiest diet around.

It’s No Secret

Since I’m not a dietitian, I don’t provide specific meal plans. That being said, by now, everyone by knows that what you eat effects not only your overall health, but also your training results. This is why simple guidelines are the best advice any coach or trainer can legally give. On top of that, anyone who says there is an “absolute” nutrition recommendation is suggesting that his or her plan is the “only way of doing things.” Which, of course, is craziness and is probably worth dismissing. The only “absolute” worth noting is that you need to be in a consistent calorie deficit in order to drop body fat, plain and simple. So, don’t get all bent out of shape when someone says you shouldn’t eat a specific food because of some ingredient or chemical it has.

Becoming Simplified

Here is a beautiful way to sum it all up in 3 easy steps.

1. Eat mostly meals consisting of fruits and vegetables and high-quality meats, eggs, and fish (or protein substitutes, for vegetarians and vegans).

2. Limit your intake of refined foods, simple sugars, hydrogenated oil, and alcohol.

3. And don’t overeat.

Is your mind blown?!?!?! Yes, these are the same recommendations that have been given to us for years. And yet, how many of us follow them? What’s the point of starting a new diet or taking a fist-full of supplements if you haven’t tried to lay a solid foundation? You should start by focusing on the quality of the foods you eat (emphasizing fruits, vegetables, high-quality proteins). You’ll likely end up taking in fewer calories without even counting them. Before we move on to the next section, we are going to get into the three soft “don’ts.”

Don’t crash diet. When you create massive caloric deficits, there can be issues with metabolic slowdown. But even worse is the hormonal response that causes appetite to run amok, and you end up gaining back all the weight you lost, and then some.

Don’t drink a doughnut. I don’t mean this literally, but what I’m trying to say is limit the calories you drink. This, of course, means cutting back on the booze, sodas, and the ever-so-ridiculous trend of putting fat in your coffee.

Avoid added sugar, fat and salt. The most important word here is ADDED. Cut back on the extras, and your waist line will show some love.

Instead of Subtracting, Add

When you focus on bringing the good stuff in, the bad stuff finds its own way out. For the most part, this statement is true. So here are a few things that you should consider adding:

1. A regular meal pattern – Three decent sized meals each day will decrease the need for preparation and keep you feeling full.

2. The grocery store – Eating out should be a rare treat. This is because each meal you don’t make yourself is almost guaranteed to be a bucket full of unneeded calories.

3. Veg out – Eat your vegetables. Not slathered with butter or covered up with cheese, but with a sprinkle of salt and pepper.

4. Protein power – Protein will help you feel full and increase your metabolism (1). Don’t over estimate this because it can be a downfall. Like everything else, moderation is needed.

5. The dinner table – When you eat every meal at the dinner table, you create a psychological environment that lends itself to healthier eating. No one eats a bag of chips at the table, I hope.

One Thing Leads To The Next

When you create one good habit, another is sure to follow. This domino effect can be profound over time. Choose a healthier eating style that’s realistic for you to stick with, and gradually implement it by making small changes in your eating behaviors and turning them into positive habits before changing other eating behaviors. Of course there are loads of other ways to create the caloric deficit needed to create fat loss. Here is a great reference for those ready for the next steps. But for now, keep it simple and build upon your good habits.

Don’t forget to like me on Facebook!

References

1. Acheson, K. J., Blondel-Lubrano, A., Oguey-Araymon, S., Beaumont, M., Emady-Azar, S., Ammon-Zufferey, C.. . Bovetto, L. (2011). Protein choices targeting thermogenesis and metabolism. The American Journal of Clinical Nutrition, 93(3), 525-534. doi:10.3945/ajcn.110.005850

Making Mornings Beter

Without a doubt mornings can suck, but they don’t have to!

Today’s post is a double whammy, because we have 2 posts on the docket. Of course they are both related to making your mornings easier, and starting your day off right. This is an area that I personally struggle with for many reasons. For one, I like to stay socially active, and many of my friends don’t have the same hours that I do. Whats worse is that my wife is a college student and she is never up in the morning, and gets home around my bed time. So if I want to spend time with her I need to push my physical limits to make it happen (which I am always happy I do). If these examples sound familiar then you know how much beds can resemble quick sand in the morning. The more you struggle to get out, the more it seems to suck you right back in.

So without a doubt mornings can suck, but they don’t have to. In fact mornings can be the best time of the day, especially when its your exercise time. So the two blogs that I am featuring today include why the TV is bad for bed time, and ways to make morning exercise happen happily.

So the first step to making mornings better is to get enough sleep. Since we can’t really add hours to the day and make our wake up time later, we need to make sure that we go to bed on time. Here are a few times to make it happen:

1. Sleep Debt.

Even if you stay up later by only a few minutes a night due to screen time, you can develop a “sleep debt” by not getting the rest the brain needs. And until that debt is paid off you will suffer the consequences of feeling tired all day long.

2. Altered Brain Bedtime Habits.

Believe it or not the brain learns habits and behaviors of falling asleep. Making the TV a part of the habit can create a positive feedback loop that exacerbates issue #1.

3. TV Makes You Take Longer to Fall Asleep, and Wake Up Earlier.

This is bad for obvious reasons, and happens because the stories and dramas on TV can raise stress levels.

4. Wakes You Up More Often.

This is because the stimulating effect of light tells our brains “go!”

5. Poorer Sleep Quality.

Because of the reasons above it’s obvious why the quality of what little sleep you get is poorer

The second post is a list of 24 hacks to make waking up to exercise easier. I’ll cover my top 5 favorites, but I highly suggest you check out the whole blog post.

1. Pack accordingly and get in bed early.

The most important thing for me to do when I get home is unpack from the day, and repack for tomorrow. No one wants to scramble around in the morning so make life easier and make it happen before you go to bed at a reasonable hour.

2. Make it a habit.

There’s that “H” word again! If it is a morning task, rather than a habit, you are more likely to not do it. So do workout 2-3 times per week in the morning, do it every day to make harder to skip out on.

3. Think about how you’ll feel afterward.

Have you ever dreaded going to the gym or doing a workout, but once your done exercising feel great? I do. All the time pretty much. I sometimes hate the thought of exercise, but once I buckle down and get started I know that I will feel like a million bucks. Keeping that thought in the back of my mind can be the difference between actually getting it done or not.

4. Schedule brunch.

We all know nutrition is important, so have a daily meal scheduled after your workout. Have a continuous appointment set with a friend, family, or pet to eat after you workout to get you through the day, and get protein to those muscles! More importantly, it will be another habit that you won’t want to break by skipping a workout.

5. Do it no matter what.

Even if you just get up and piddle around for a little bit, it’s better than doing nothing at all. I’d rather go through the motions than feel like I let my self down later in the day.