We all have trouble sleeping from time to time. But you can make it easier to get a good night’s sleep every night with these simple steps.
Some people find relief in making a list of all the stressors of the day, along with a plan to deal with them this can act as “closure” to the day. Combining this with a period of relaxation perhaps by reading something light, meditating, aromatherapy, light stretching, or taking a hot bath can also help you get better sleep. And don’t look at the clock! That “tick-tock” will just tick you off.
Also, try not to drink fluids after 8 p.m. This can keep you from having to get up to use the bathroom during the night.
SOURCES: Principles and Practice of Sleep Medicine, Kryger, Meir, et al., Fourth Edition, 2005. Sleep: “Excessive Daytime Sleepiness and risk of Occupational Injuries in Non-shift Daytime Workers,” Vol. no. 3. Sleep: “Dose-response Relationship Between Sleep Duration and Human Psychomotor Vigilance and Subjective Awareness,” Vol. 22, No. 2. Sleep: “We Are Chronically Sleep Deprived,” Vol. 18 No. 10.
Leg in’s or Knee in’s are a great way to hit your upper and lower abs at the same time. Make sure to support yourself with your hands so you can really concentrate on using your abs to get a good squeeze. Shoot for 2-4 sets of 10-20 reps with 30 seconds rest in-between each set.
In this Weeks video blog I’m giving you a quick fat burning cardio workout from my online program http://www.GetLeanin15.com for Free! I want you to use it along with proper nutrition to lose weight this Holiday Season instead of putting on weight like people usually do. Check it out below!
I hope everyone had a great holiday. Now it’s time to get back on track!
Check out this weeks exercise of the week, it’s a good calorie burner.
Also if you are starting you holiday shopping today:
In this week’s exercise of the week video Trainer Pete shows you an awesome move to help strengthen your low back!
He points out that most people looking to lose belly fat do a ton of ab exercises and forget to keep their low back strong.
As always THANKS for watching!
If your wondering how to put all my exercises of the week together, check out my online program www.GetLeanin15.com where I give you a step by step workout plan with exercises like this every week!
The answer might shock you! In this weeks video blog Trainer Pete talks about when you should stretch.
Should you stretch before your workout? Should you stretch after your workout?
Does it matter if you are an athlete or if you are just trying to lose some weight or body fat?
Trainer Pete’s goal is to help you get in the best shape of your life! Whether you want to lose weight, lose body fat, feel better, or just get a quick workout in. Please leave comments/questions/suggestions and I will be happy to talk about them in my next blog
Hi Everyone! I’m back this week to show you the right way to do a Exercise Ball Crunch. Seeing as there are so many people out there that want to lose stomach fat, this exercise is very popular. Let me show you the right way to do it! Remember this is a great exercise to strengthen your abs, but you can’t spot reduce body fat with stomach exercises! Cardio, Strength, and Nutrition must be done
-Make sure your low back is in contact with the ball.
-The closer your hips are to the ground = easier. Further back = harder.
-Make sure your stomach is already flat and contracted to start then lift up a couple inches for the squeeze!
Trainer Pete is back this week to dispell another health and fitness myth:
Are fresh fruits and vegetables better for you than frozen?
Frozen fruits and vegetables tend to have more nutrient density in them. When you buy fresh fruits and vegtables from the grocery store, between storage and shipping, a lot of the time they could have been sitting around for a week or two losing a lot of their nutrient density.
Frozen fruits and vegtables are usually frozen withing 48 hours of being picked and this helps lock in all the good stuff!
Just make sure to watch the ingredients list and make sure that nothing else is added in besides the fruits and vegetables.