11 best sleep tips

We know sleep is important, yet many of us are not taking the appropriate steps to ensure we are getting the best sleep possible. This is critical, as our bodies use sleep as a time to rebuild, repair, and perform other basic functions to maintain our health.  Why is quality sleep so elusive for some people? It really comes down to your lifestyle. Here are 11 great sleep tips:

We know sleep is important, yet many of us are not taking the appropriate steps to ensure we are getting the best sleep possible. This is critical, as our bodies use sleep as a time to rebuild, repair, and perform other basic functions to maintain our health.  Why is quality sleep so elusive for some people? It really comes down to your lifestyle. Here are 11 great sleep tips:

1. Avoid caffeine – Do not drink caffeine prior to bedtime, as it can take your body hours to process the caffeine, which may keep you awake longer.
2. Avoid alcohol – Consuming alcohol keeps you from reaching deeper layers of sleep.
3. Avoid sleeping medications – These drugs make you fall asleep, but you are not getting the quality rest and repair needed during that sleep. For some, these medications can also cause a dependency.
4. Avoid screens – Almost all screens use blue light as their source, which tells your body that it’s still daytime and interrupts your natural cycle. Turn off devices 30 minutes before bedtime.
5. Set a bedtime and keep it a ritual – This will make it easier for your body to adjust.
6. Read fiction – This will allow you to relax and not stress about tasks.
7. Dark room – Cover up any lights and don’t use a television.
8. Cold room – 63 to 68 degrees is optimal for better sleep.
9. Quiet room – Use a box fan to provide a neutral sound to cover up any outside noise.
10. Go to bed early enough to wake up without alarm clock – Work with your natural sleep cycles.
11. Sleep alone – Stirring during the night can disturb sleep. Consider sleeping alone for a few nights if this is an issue.

By adopting these 11 tips for better sleep, you will surely see a positive impact on your quality and quantity of sleep, as well as your overall health.

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A better way to do new year’s resolutions

At the beginning of a new year, many people will set New Year’s resolutions. However, 92% of people who make these resolutions don’t stick to them. Why is this? It is likely because the resolution is not yet a commitment.

In order to be successful in meeting any goal, you must be committed. To get clear on your level of commitment, you must first ask yourself why you are making this resolution. What is your why?

When you know why you want to achieve this goal, couple that why with a vision for what your future will look like when you reach your goal. What is your vision of what health and fitness looks like? When you keep your why and vision top of mind, you then have a vow or commitment to do these things for yourself because you know exactly why you are doing them and are driven to achieve your desired end result.

However, having the vision is only have the battle. If you’re not willing to do the work to make your vision a reality, you won’t be successful. Do you love yourself enough to make this vow? If so, create a plan and stick with it.

This year, don’t just make new year’s resolutions. Make a commitment to become a better version of yourself. If you need help, check out the Surefire Results for Weight Loss Program. This is a program that provides real results through focusing on three lifestyle changes. You’ll also have access to me as your trainer and a private Facebook group for accountability. This program has a money-back guarantee, so don’t delay!

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Fight sitting disease with Joan Vernikos

Dr. Joan Vernikos is a well-known expert in stress and healthy aging, a former NASA researcher and administrator, and the author of the new book Designed to Move.

Dr. Vernikos explains that as our lives have become easier, we have been lulled into an abnormal existence of sitting, as our bodies are biologically designed to move. In the last five years, analyses from data show a relationship between sitting and a variety of health issues including cancer, stroke, diabetes, and obesity.

Here are several tips on how to increase your movement and add to your overall health:

1. Alignment and upright posture – A correct alignment spares your body. Don’t slouch when sitting.
2. Change in posture often – Interrupt sitting often and work to improve your balance.
3. Activities such as housework and gardening – These are activities with a purpose that will keep you moving and feeling accomplished.
4. On the go – Opt to walk, bike, or take public transportation to reduce sitting time.
5. At the office – Take the stairs and encourage standing up.
6. Play – Swinging and juggling are good for balance.
7. Stretching – Stretch at your desk and be sure to push your shoulders back.
8. Relax completely – Totally let go and free your mind.

Awareness is the key. You can structure your life to incorporate new habits in the course of your day. Stand up in meetings, get up to get a drink of water, or walk over to someone instead of sending an email. Focus on frequency and consistency.

Designed to Move gives a basis of understanding of what our bodies should be doing, and what we can do to get back to that level of health and enjoyment. To connect with Dr. Joan Vernikos, visit www.joanvernikos.com.

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11 Best stress reduction tips

Though there are good and bad types of stress, there is no way to avoid all stress.

So, what is stress? Stress is a reaction of our body when it senses that something is not right. The body reacts to stress by releasing the hormone cortisol. Cortisol activates the adrenal glands, which prepares the body to react—fight or flight mode—to survive.

When we are constantly faced with stressors in our lives, our body does not have the opportunity to find balance. This can wear on your health and shows exactly why you need to learn to deal with bad stress in a healthy way. To reduce stress:

1. Avoid it – Stop overcommitting. Recognize your physical limitations. It’s better to under-promise and over-deliver.
2. Run away – Physically get up and move your body. Allow your body to burn off the cortisol and be productive.
3. Nature – This will help you relax and lower your stress threshold.
4. Sleep – Quality sleep primes your body to deal with stress.
5. Meditation – Focus on your current state and who you are, rather than what is happening around you.
6. Avoid stimulants – Alcohol, tobacco, and coffee can affect cortisol levels, particularly in times of high stress.
7. Take a break – Take a vacation or do something you enjoy.
8. Hobbies – Find regular time to do things that add value to your life, but are also stress-free.
9. Practice gratitude – Build an inventory of things for which you are thankful. Choose a positive response to stress.
10. Breathe – Breathe in a slow, controlled way to find a more relaxed state.
11. Talk to someone – Don’t keep it bottled up. Find someone you trust. Don’t be afraid to be vulnerable.

By following these tips, you will be able to reduce your stress level and live a happier, healthier life.

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Is coffee good for you?

It’s important to be informed about what you put in your body. As such, I decided to research the pros and cons of consuming coffee.

In terms of the pros, coffee helps make you more alert, can assist in waking you up, and can help with memory.

Additionally, many studies have shown that coffee has some anti-cancer properties similar to other plant-based foods. This means it could have some beneficial effects in protecting against or recovery from some types of cancers. While the studies show some correlation, there is nothing definitive at this point.

The caffeine does also stimulate your metabolism, which could assist in weight loss efforts. Coffee’s great taste is another undeniable pro.

However, coffee does have some cons. It can elicit a cortisol effect. Your cortisol level is highest when you wake up, then settles down over time. If you’re worried about your cortisol level, wait 30 to 45 minutes to have that first cup of coffee.

Coffee can also disrupt your sleep, especially if you consume it too close to bedtime. People do metabolize caffeine at different rates, so test it on yourself and see what works for you. Make sure you are getting quality sleep regardless of your coffee intake, as it is so important for health and wellness.

The brown, acidic liquid can also stain your teeth, especially if you’re not brushing regularly. Also, be conscious of the sugar, creamer, and other flavorings added to your coffee. Powdered additives are not healthy. Avoid these if possible.

Not all coffee is created equally. Coffee beans are sourced from different places around the world and can mold and spoil if not handled properly. A good quality bean is important, so be choosy.

The research shows that consuming coffee is not good or bad for you, so decide what works best for you!

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11 Reasons to lift weights

Resistance training with weights or body weight is a key component of one’s fitness routine. This involves taxing the muscles through a range of motion so they are pushed to a point where they will regrow stronger and bigger. Here are 11 great reasons why you should lift weights:

1. Strength – As we age, we lose strength. If you don’t have the strength to perform basic functions, you may lose your independence. Lifting weights builds this strength.
2. Mass – Lifting weights will allow you to maintain and build back any muscle lost over time. Don’t worry, you won’t get bulky!
3. Body composition – Building muscle mass through lifting weights will protect you from building body fat, which will lead to a better body composition.
4. Makes you better at other things – Lifting weights could make you a better runner, athlete, or it may simply give you the ability to play with your grandkids.
5. Resilience – You will build the right muscles, leading to appropriate muscle balance. Make sure you have a balanced program through a full range of motion.
6. Can boost testosterone – This will help maintain lean muscle and promote a healthy libido.
7. Satisfaction – Lifting weights makes you feel that you have done something good for yourself and boosts your confidence.
8. Community – You may form lasting bonds with others at the gym. This is a great support network to learn from and encourage.
9. Longevity – Studies have shown that the more muscle mass you have, the longer you may live.
10. Stress reduction – Vent some frustration, relieve stress, and get rid of some of that cortisol.
11. Variety – Mix weight lifting with modalities such as speed or cardio. This will allow you to work your muscles in different ways.

Lifting weights offers many benefits throughout your health and fitness journey. Get started today!

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Positively Resilient with Doug Hensch

Doug Hensch is a certified executive coach, consultant, corporate trainer, and author of Positively Resilient. In this book, Doug examines the central theme that, “you can bounce back from anything.”

We all have different ways of getting through the difficult times in life. Many times, you will realize that you have crossover skills from a previous difficulty you overcame that will help you through a current challenge. The approach of this book is that you can bounce back from any physical, mental, or professional calamity.

Doug explains that optimism is a skill. While some people are naturally optimistic, it is a skill which you can build. The key is to focus on the positive, while not denying the negative. Channel your energy toward what is controllable and exhibit a realistic, not forced, sense of optimism.

One way to drive optimism is through setting goals. When you achieve small goals every day, your optimism is more effective because it is coming from your own success rather than simply being told to be optimistic. You are the best example of your own optimism. Use those accomplishments as fuel to be a better you tomorrow. Focus on incrementalism and build momentum.

While some perceive quitting as a negative, it can be used to be more resilient. Many people are stuck in situations they don’t like, whether personal or professional. Identify your deeply held values and made decisions accordingly. You may find that quitting something that’s not serving you could mean opening another door to winning.

To learn more about Positively Resilient or to connect with Doug Hensch directly, visit www.drh-group.com. You can also find Doug on Twitter at @doughensch.