fitnessrevolution

You know those nights when you slip into bed and the sheets feel soooo good?

Your body is tired, your mind is calm, and you’re perfectly set up for a great night of Zzzs.

It’s the best!

And then there are those nights you go to bed and just can’t get comfortable.

Your muscles are tight from sitting all day, and your mind can’t seem to settle down.

It seems to take FOREVER to fall asleep and when you finally drift off, you toss and turn all night long.

Ugh. Not fun.

Here’s the difference:

The nights you fall asleep easily usually follow the days you did something to EARN that sleep.

When you think about sleep that way, it makes it a whole lot easier to set yourself up for sleep success!

If you don’t make it a point to be physically active — and/or you sit in front of a screen for most of the day — you’re making it harder for your body to get into a good sleep groove.

Here’s how to earn that sleep:

●      Be active during the day. Regular exercise doesn’t just boost your health, it sets the stage for deeper sleep. Hit the gym, take a brisk walk, and/or find a reason to move — your body will thank you at bedtime.

●      Train your brain. Make it a habit to do activities that give you a mental challenge.

●      Release tension. Help ease stress and work out muscle tension with yoga, stretching, or mobility work.

●      Eat well. Give your body the right nutrition (in the right amounts!) and plenty of water during the day to keep it functioning at its best.

●      Go outside. Natural light and fresh air can improve and help lock in your sleep cycle.

If you’re looking at this list thinking, “But I’m too tired to do all of that!”, I can help you find the best place to start.

It doesn’t have to be complicated…

It just has to be consistent!

Did you know that what you eat before and after your workouts can affect your recovery time, workout efficiency, and even your muscle growth?

It’s true.

I even recommend keeping track of how certain foods make your body feel pre- and post-workout.

To help you get started, here’s my simple pre- and post-workout meal formula!

PRE-WORKOUT SNACK IDEAS:

→ 30-60 minutes before your workout, eat a small snack with a 3:1 ratio of carbs to protein.

Options:

●      1 slice sprouted grain bread (carb) with a little sliced turkey (protein)

●      ½ cup brown rice (carbs) with a bit of grilled chicken (protein)

●      1 medium apple (carbs) with a tablespoon of almond butter (protein & fat)

POSTWORKOUT MEAL/SNACK

→ 30-45 minutes after your workout, go for a 2:1 ratio of carbs to protein.

Examples:

●      Greek yogurt (protein) with a handful of berries (carbs)

●      A smoothie made with your favorite unsweetened low-fat milk, with 1 cup of berries (carbs) and a scoop of whey protein (protein)

●      4 oz of salmon (protein) with ½ cup of sweet potatoes (carbs)

Those portion sizes are “guestimates.”

The right portion size for you depends on your gender, size, and how long and intense your workout is — a heavy weight-training session will require more fuel than a less-intense workout.

As a general rule, think “tiny meal” before your workout and “moderate meal” afterward!

I get asked a ton of questions about food… what to eat, when to eat, etc., etc.

Usually my answer is that you really can’t go wrong with whole “real” foods — the kinds of foods that don’t come from a manufacturer and that don’t have a long list of ingredients.

But some foods can give you an extra “edge” when it comes to specific goals…

Like this list of foods that can help you boost your metabolism!

How many of these do you eat (or drink) regularly?

5 Metabolism-Boosting Superfoods

1. Lean Meat (turkey, bison, chicken) Not only does protein-rich meat help you build and maintain your muscle, but it can boost your metabolic rate by 15–30% because it takes your body more work to digest it.
2. Fish and seafood Yes, fish and seafood are packed with protein that gives them all the benefits of lean meat — but they also contain key nutrients that support your thyroid! Your thyroid plays a huge role in your metabolism.
3. Legumes (beans, lentils, chickpeas, etc.) A great plant-based source of protein, legumes also contain resistant starch, a special type of prebiotic fiber that feeds the good bacteria in your gut. These bacteria create short-chain fatty acids that can help your body use stored fat for energy.
4. Nuts and seeds (almonds, walnuts, pepitas, chia seeds, etc.) Even though they’re small, nuts and seeds are loaded with metabolism-boosting goodness: protein, healthy fats, fiber, essential nutrients, and antioxidants. Just remember, a serving = the size of your thumb.
5. Coffee and Tea The caffeine in both of these beverages temporarily raises your metabolic rate and it may also help your body burn fat. Plus, tea contains catechins, a compound that teams up with caffeine to further boost your metabolism. Extra credit: both oolong and matcha green tea may contain special fat-burning compounds and may also help you burn extra calories during your workouts.

Remember: it’s not about aiming for a “perfect” diet, but about making healthy choices that support your goals AND your lifestyle!

I don’t know who needs to hear this but…

Everyone — and I mean everyone! — struggles with their motivation and mindset sometimes.

But that doesn’t mean you give up.

Instead, you have to get tactical.

So, today I want to share a couple of simple tools you can use to keep yourself on track when you’re not feeling it.

They’re affirmations and intentions — and they might be different than you think!

Sometimes they get lumped in the “woo-woo” category but they’re actually backed by studies.

☑️ Affirmations boost brain activity, help you stick with healthy habits, improve self-control, and even help you feel happier and more fulfilled.

☑️ Intentions can help motivate you to follow through on your specific goals.

Together, they help you build momentum.

But what’s the difference? Here’s one way to think of them:

☔️ Affirmations are like an umbrella, protecting you from negativity and distractions by keeping them from you. ☂️ Intentions are all about the things you do UNDER the umbrella to make your goals a reality!

Affirmations vs. Intentions

Affirmations are:

●      focused on changing beliefs and attitudes

●      aspirational, helping you change or create a positive thought pattern

●      usually have a longer-term focus

Here are a few examples of healthy affirmations:

●      I am strong, healthy, and full of energy

●      My body is resilient, capable, and strong

●      I respect my body with nourishing food and regular exercise

Intentions are:

●      focused on guiding your actions or behaviors

●      practical, focusing on how you want to live, act, or what you want to achieve

●      usually focused on your day or a specific task

Here are some examples of intentions:

●      I’m going to give it 100% during my workout today

●      My food choices today will support my health and fitness goals

●      Today I will listen to my body and rest when needed

When was the last time you set an intention for the day? It’s not too late to create one today! 😉

Committed to Your Success,

​
Imran Ilahi

www.frlondon.com

I’ve got a BIG wake-up call for you today — about SLEEP!

Did you know that if you don’t get enough sleep, your risk for heart disease and heart attack goes up…

… no matter your age, your weight, how much you exercise, or whether you smoke?!!!

😱

Plus, not getting enough sleep is linked with:

●      Cognitive decline & dementia

●      Depression

●      Obesity

I know I talk about sleep a lot, but the fact is…

One of the BEST things you can do for yourself — mind, body, and spirit! — is set yourself for a good night of sleep every night.

You’ll recover from your workouts better… have a lot more energy the next day… you’ll make better decisions… you’ll be more focused… and you’ll be able to perform at your very best.

And getting enough sleep can help:

●      Boost your immune system and mood,

●      Improve brain function,

●      Lower your risk of chronic diseases

Here are a few great ways to boost your sleep:

●      Get fresh air and sunshine during the day

●      Work out or squeeze in some activity early in the day

●      Make sure you go to bed early enough so you can get 7+ hours of sleep

●      Don’t drink coffee or other caffeinated drinks after lunch

●      Limit (or avoid!) alcohol

●      Don’t eat heavy foods before bed

●      Create a nighttime wind-down routine to let your body know when it’s time to go to sleep

●      Dim your screens at night or use a blue light filter

●      Use app-blocking tools to avoid late-night scrolling on your phone

And maybe most importantly, really listen to your body.

When you have a GREAT night of sleep, notice what helped you make it happen… and do more of that! 😴