Tips For Better Sleep!
August 22, 2021
Written By: Coach MJ Waking up tired? Falling asleep during the day? Never really feel rested? That unfortunately is many of us!
Sleep is an important part of a healthy lifestyle and for many of us it is one of the areas that we neglect.
Our lives are busy, minds don’t shut down as we try to settle in for the night, late night TV or other electronic devices hold our attention later than we should let it; Sometimes things are unavoidable and we don’t get the rest that we need. Doing the best we can gets us by but, if we can improve our sleep patterns over time it will help us feel better, stay more focused and be more productive in our daily activities.
Here are some tips to try to improve your quality of sleep:
Set a time that you can stick to!
Figure out how many hours of sleep you need to get (7-8 hours is recommended). If you know you have to get up at 6 am and it takes a bit of time to fall asleep, count back to the time you need to get to bed. Example to get 7-8 hours you need to be asleep by 10 pm, allowing some time for you to fall asleep.
.
Set up a bedtime routine!
if you have early mornings, get things ready for the next day that you need so you can have them ready to go in the morning so you don’t have to think about it when in bed. Do your nightly routine about half an hour before you hit your bed if you find it wakes you up as you prepare for bed.
Turn off all the screens at least half an hour before bed!
This gives you time to wind down and be less distracted before sleep. Avoid any electronics in your sleep area if possible as they are too easy to turn on when in reach and distract you from falling asleep.
Keep your room as dark as possible!
Lights of any kind can distract you from a good night's sleep, breaking up that important deep sleep! Take a look around your room and you will be surprised by the small lights that are there; The portable fan or air conditioner, the bright alarm clock display (if possible turn it down or face away from your head), the power bar light, or maybe some curtains don't block the lights from outside.
In our upcoming Wellness Coaching session sleep will be one of our focus points in our homework tasks!
This will include tracking of our sleep and bedtime routine habits and finding ways to get that better nights sleep by slowly creating habits that we can maintain.
Our six week session starts September 14 at 6:30 pm with a low impact workout time that includes a warm up , strength training, a short workout and a time to cool down. Everyone works at their own pace and to their personal abilities. No experience needed, only a willingness to do your best and have fun!
For a Free No Sweat Intro or for more information contact me, Coach MJ at maryjane@degreefitnessseaforth.com
or click here
to sign up online!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!