Get Better Sleep = Sleep Healthier

Want to live longer and have a happier more stress-free life?

Start by sleeping healthier.

If you are one of those problem sleepers who keeps tossing and turning like a tornado that just can't get comfortable and looking panicky at your clock every half hour, well then you are not alone. There are quite a few people out there who have unhealthy sleep patterns - and it messes with their health, their weight, their ability to focus/concentrate and a whole batch of other problems. Getting a proper night's sleep is crucial if you are trying to lose weight, gain muscle or accomplish a variety of fitness goals.

But instead of focusing on the ills, lets focus on the cure.

1. Don't exercise in the evening - Do stretches instead.

Exercising too much will rev you up and keep you awake! Keep your fitness regimen to the morning. It may mean waking up ultra early but once you develop the routine, you will fall asleep earlier at night.

If you want to do anything before bed the best alternative is to do stretching or light yoga for 5 minutes.

If you do exercise in the evening time it so it is 2 hours before sleeping so you don't get revved up too close to your bedtime. You need that cool down period before sleeping. This is why stretching is better because it won't rev your muscles / blood pressure up, and it will help you feel more relaxed.

2. Write a to-do list before bed.

If you are the type that cannot sleep because too much is on your mind, get it out in the form of a list. Then you know what has to be done, and you can worry about the details the next day.

3. Don't eat too late or drink caffeine after 4 PM.

Food gives you energy. Keep your dinner or evening snack light, and cut off caffeine in the afternoon around 4 PM. For best results cut out soda pop and tea (except perhaps chamomile since that helps you sleep).

4. Wake Up Earlier.

If you get up earlier in the morning, thanks to an alarm clock, you will have less problems falling asleep at night. It will be rough at first, but you will see much better results once you get used to the routine.

5. Get a regular schedule.

The more routine your sleeping patterns are, the better chance you have to fall asleep. It is inconsistencies that result in bad patterns. Train your body to sleep and wake by sticking to a schedule. It will be hard at first, especially if you are trying to go to bed and wake up earlier. Once the habit is established for 21 days, it will really help cement your sleeping patterns and it will stabilize!

6. Avoid Light / Loud Noises

Get some extra thick curtains for the bedroom which you can pull shut easier. Someone should really invent a device that opens the curtains in the morning on a timer. That would be so awesome. Avoid playing loud music while you are trying to sleep. If you need some kind of noise / music get a fan or turn the volume down really low and set it so it will stop playing in an hour or so.

7. Naps

Afternoon naps, around noon / 1 PM are good for you. Primates (apes, chimpanzees, etc) all take siestas in the afternoon and the human species are supposed to take naps too. That is why in the afternoon you often feel tired around 1 PM, but most people just ignore it and keep working. However if you work from home / have a flexible schedule then taking daily naps is an option for you.

And even if you don't have a flexible schedule try to sneak in a nap or two on the weekends. You will feel better and more well rested.

Live Long and Prosper!

Why a Stopwatch is Important

If you don't have a personal trainer or an exercise partner who can time you, well then you should really consider getting a stopwatch for doing a variety of exercises - especially Interval Training.

Indeed. Some stopwatches are specifically made for Interval Training - one such stopwatch is the Gymboss Interval Timer which you can clip on to your belt during your workouts. You can also get stopwatches which has a light for early morning or late night running.

A stopwatch is a bit like your own little personal trainer, but without all the fancy motivational advice. Many people have the tendency to not push hard enough when working out at their own pace and they need more of a regimented approach to truly challenge themselves. They will complete a few sets of exercises, and then they wander around, and maybe looking into the mirror expecting to see some kind of instant results. Then they do another couple of sets, followed by writing a couple of text messages to friends...Well you get the idea. They're too relaxed and not really paying attention to their activity that much and sort of daydreaming about their end results.

Stopwatches can help put a stop to that (as fun as daydreaming is!) and take care of your mental focus, especially if you can set them on intervals. Here are some examples of how to use a stopwatch for a more intense workout:

Set your stopwatch to interval every 2 minutes and then 1 minute. The combinations will be endless. Think of the 2 minutes as intense exercise, and 1 for recovery / slowdown period.

Run 2 mins, abs 1 min
Lift weights 2 minutes, kick side to side or punch 1 min
Run 2 minutes, walk 1 min
As many push ups and crunches as you can do 2 mins, stretch 1 min
Weightlifting 2 mins, yoga 1 min

If your stopwatch doesn't do timed intervals, no problem! Use it for timed exercises such as planks, wall sits, pulsing lunges and for running up and down the stairs.

You can also use your stopwatch to time your workout exercises individual length, making sure you do each exercise for 1 minute. A 30 minute workout really adds up quickly, and since you will be racing against the clock each minute, it WILL be more intense.

Bust Firming Exercises

Many female celebrities, including Marilyn Monroe (see Marilyn Monroe's Diet and Exercise Routine) are fans of bust firming exercises.

The bust also goes by the names "breasts", "chest" and a variety of derogatory slang words like "boobies". Regardless of what you choose to call them, they are an area on the body that a majority of women would like to firm up so they look more perky and less saggy. The way to do this is through some exercises that involve a variety of weightlifting and body weight exercises.

Note: Men who want larger pecs (pectoral muscles) can also benefit from these exercises.

Bust Firming Misconceptions and Myths

The breasts themselves cannot be made larger through exercise, because they consist of glands and are 80% fatty tissue - hence why obese women (and sometimes men) have larger breasts. But there are muscles underneath the breasts and above them that can be targeted - the pectorals. Working these muscles might not increase the size of your bust, but they can make your breasts firmer and more perky. Even men can benefit from these exercises by building larger chest muscles - "pecs".

Bust-firming exercises often involve body weight exercises and the weight lifting items like dumbbells, kettlebells and possibly an adjustable bench. The exercises can be done from the comfort of your own home, provided you have the tools and the space, or in the gym. Many of these exercises are very easy to learn.

BUST FIRMING EXERCISES

For best results repeat the exercises below three times a week on alternating days. Do 10 to 15 reps and 5 sets of each exercise. 

#1. Push-ups

Push-ups are a popular body weight exercise that anyone can do - and they are an excellent breast-firming exercise. To do these, lie on your stomach on the floor with your hands directly under your shoulders. Push your body straight up in the air until your arms are locked. Keep your back straight and lower yourself to the floor until your chest is about a fist-width away. Push yourself back up and repeat. If this is too difficult, you can place you knees on the floor.

If bored try doing a variety of other push-up style exercises that target the pectorals.

#2. Incline Press or Bench Press

Doing incline presses or bench presses are two bust-firming exercises that targets the upper chest muscles. It can be accomplished using either dumbbells or barbells.

To do an incline press, adjust your bench to 45 degrees. Hold on to the dumbbells, lie back on the bench and place your hands at chest level with your palms facing forward. Push the weights straight up in the air and bring them toward each other until they are about an inch away. Lower them back down by bending your elbows and repeat.

#3. Chest Flyes

Chest flyes can also be done with the bench, and you can do them at an incline position or flat. Lie on the bench with your arms straight up and your palms facing each other. Slightly bend your elbows and maintain the bend. Lower your arms to your sides until they are about parallel to the floor then bring them back up. To do chest flyes, you will need to use lighter weights.

#4. Chest Squeezes

A Swiss ball is a functional training tool that is often used to work the abs. However you can also use it to do a chest exercise called a "chest squeeze". To do this exercise lift the ball up with your hands or forearms placed right in the center. Squeeze it as hard as you can for 20 to 30 seconds and release. If you don't have a Swiss ball you could also use a football, basketball, etc.

Making Healthier Food Choices

Sometimes you have to think smart when it comes to making healthier food choices. Here are some examples:

Having Chocolate Milk instead of Coca-Cola.

Ordering a Hamburger without the Cheese and Bacon.

Having Red Wine instead of Beer.

Packing a healthy lunch instead of eating out for lunch (most fast food places that cater to the 9-5 crowd don't serve healthy food as its often deep fried).

Having juice instead of a high-sugar energy drink.

Ideally what you want is to pick foods higher in fibre / protein / nutrients / minerals and lower in sugar.

While it is true that to lose weight, a dieter will want to eat less than he or she is burning through exercise and daily activities, it's important to make quality food choices so you are getting more of the good stuff and less of the bad stuff. On the most basic level, a calorie is a calorie regardless of the source, and that yes, you could eat 1000 calories a day in pizza, fill up on water, and lose drastic amounts of weight - getting all your fibre / protein / nutrients / minerals from pizza isn't really a healthy way to do it.

 

There are much healthier ways to lose weight and still take in 1600 to 2000 calories per day.

Weight loss is about more than just keeping the calorie count lowered. Eating healthy is a lifestyle change that will take work, by figuring out how to make every calorie burn efficiently in your body.

 

Take the pizza as an example. It has refined sugar in the white flour crust, saturated fat in the greasy cheese, and any meaty topping is sure to be high in sodium and fat. These foods are not helping your body for a long term slow releasing energy burn, digestive help, or assisting with lowering blood pressure and preventing illness and disease.

A slice of plain cheese pizza from a walk-in shop is roughly 600 calories. 600 calories is a lot when you are making every calorie count. And if you are only eating 2 slices per day (and that is your entire diet) then you will end feeling very hungry.

Instead of having the slice you could have:

-A bowl of mixed bean salad (1 cup) 200 cal

-With a side of 1% cottage cheese (1/2 cup) with 1 Tbsp of ground flax seed 200 cal

-Steamed vegetables (1/2 cup) 50 cal

-5 Brazil nuts 100 cal

-A small apple 50 cal

 

That way you would be getting a larger amount of food, not feel hungry all the time, and still have a lowered amount of calories. Eating foods with lots of fibre, nutrients and so forth help you to feel full without starving yourself.

Note that the amount of food mentioned above could actually be two meals! It contains much leaner proteins, complex carbohydrates, fruits, vegetables, dairy and healthy fats. Your body will be able to use this much more effectively than a slice of pizza ever could!

It just goes to show that while calories should be reduced to lose weight, healthy choices are still very much a part of making healthier choices.

 

Of course sometimes you still want to treat yourself, and that is where things like chocolate milk come in. Yes, its a treat, but its high in calcium and protein.

How to Curb the Munchies

Suppressing your appetite doesn't actually work. You will just end up binging on food later, especially anything high in carbs or sugar.

 

The best solution to curb the munchies... is to munch!

 

But you do so by packing healthy snacks that you love and then eating those whenever you feel hungry.

 

Apples, fruits, low-fat granola bars, nuts, berries, yogurt.

 

You can eat healthy and still snack if you know what to eat.

Why do we crave junk food or large portions of food?

1. We are bored
2. We waited too long to eat and now the hunger is insatiable
3. We like to watch TV or be on the computer when snacking
4. We like to eat with friends
5. Junk food just tastes too good.

The common reasons seem to come down to these five. Let's match them up with solutions:

1. Boredom. Don't laugh when I suggest this, but exercise. I'm absolutely serious. Not only is it good for you and a productive way to spend your time but after working your butt off you may just be motivated to reach for almonds instead of chips, or make a healthy meal instead of hitting up the closest fast food joint.
2. Waiting too long to eat. Simple solution, don't get to this point! Remember to eat a hearty breakfast and lunch. Even if you don't feel like it. Your body will adapt to earlier eating and by the evening, you won't even be that hungry! Don't be afraid to have a snack too as that tiny snack will prevent you from overeating later.
3. Do NOT watch TV and eat! I know it's really hard not to but try something else instead, like having a conversation. If you're on your own just eat and listen to music instead of watching TV because at least with music its only 3 to 4 minutes to the next track, whereas with TV you feel compelled to go get more food during commercials and watch the rest of the show. Think, scheme, or just look into the bowl and focus on the meal. It may seem weird at first but when you're doing something else and eating, it's almost as though you haven't had anything to eat at all. You eventually look down onto the plate, and the food is gone! It's seconds waiting to happen!
4. Social eating can be a real problem. Every time you go out with friends it won't take long until someone pops into the convenience store, or heads out to grab a slice of pizza. Remind yourself that hanging out with friends is social, and that's what you're going to focus on. Spending time with people you care about is fun and enjoyable, and by the time you get home, you'll be ready for your healthy dinner.
5. The best solution to avoid irresistible junk food is to not have it in the house. Just put it back on the shelf and don't buy the stuff. Eat junk food sparingly when you're out or once in a while but if it's always in the cupboard, a handful here and there will easily turn into a daily habit.

Drinking tea or water will also fill you up until you can get home, to avoid unhealthy snacking, and junk food alternatives like dried fruit and nuts. In the end you will have to learn to exercise your willpower to break junk and fast food habits... but the tips above will make finding that willpower easier.