Taking a look back at 3 years ago….

Here is a link to some of the zoom workouts we did during the shut down of 2020. It’s hard to believe that was 3 years ago! All of the workouts on these videos are either bodyweight or with household objects you’ll have around the house. And I have to admit, they are pretty tough! Please excuse the beginning of each video as we sign on and get situated. Also, you can skip to the next workout through the playlist as needed.

Enjoy!

At Home Workouts, Part 3

I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….

WORKOUT #3: Descending Ladder

Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!

• Jumping Jacks
• Squats
• Squat thrust
• Speed Skaters
• Push ups
• Side Plank hip drops
• Superman flutters

Here is a video of a modified squat thrust-

AT HOME WORKOUTS PART 2

WORKOUT #2: The Coffee Table or Chair Workout

You will need a sturdy coffee table or chair for this workout.

Complete 3 rounds:

• 10 high knee runs to table/chair
• 10 Bulgarian split squats per leg (rear foot elevated on table or chair)
• 10 dips
• 10 (feet elevated on table/chair) plank knee tucks per leg
• 20 reverse crunches- hold onto table or chair for extra leverage

Here is a 20 min stretching video you can follow along at any time. It was filmed about 2 years ago during the February challenge….

3 At Home Workouts to Keep You Moving!

While the cats away, the mice will play…… Not today! I can’t leave you without some kind of challenge or homework to do! First, keep working on your ability to stand up off the ground without using your hands. In addition, try sitting or standing from your dining room or office chair on 1 leg. Attempting a couple of these a day will make these significantly easier in the gym.

EVERYDAY MOVEMENT TO WAKE AND WARM YOU UP:

WORKOUT #1: The Backpack Workout

Fill a backpack with some books or sweatshirts. This will be your weight for the workout.

Complete 3 Rounds:

• 15 Backpack Squats
• 10 X Woodchops per side (squat and swing bag up and across your shoulder)
• 15 Tricept extensions (lifting bag behind then overhead)
• 30 wall sit with bag on thighs
• 30 second Plank with bag strapped to back or front of body

COOLDOWN WITH THESE MOVES:

What is the BEMER and why you shouldn’t wait another day to try it

To schedule your first COMPLIMENTARY 8 minute session, click here.

Here’s a warm-up, 5 workouts, and a cool down you can do at home…

We know this is an uncertain time, and if you are practicing social distancing, there is no need for you to neglect your fitness.

Follow along these warm up and cool down videos before&after your workout, or to just get your butt off the couch after Netflix and chillin all day. Plus, we’ve included 5 at-home workouts listed further below. Visit our YouTube page to see more exercises.

5 Bodyweight Workouts You Can Do At Home  

10 Minute At-Home Bodyweight Workout

• Perform a bodyweight squat to reverse lunge for 1 minute. 
• Perform a push-up to slow mountain climber (incline if necessary) for 1 minute. 
• Perform glute bridges for 1 minute. 
• Perform bird dogs for 1 minute. 
• Rest 15 seconds between exercises.
• Complete the circuit twice and you’re done! 

15 Minute At-Home Bodyweight Workout 

• Set a time for 15 minutes. 
• Perform 10 split squats each leg. 
• Perform a side plank for 20 seconds each side.
• Perform 10 plank to push-ups alternating arms each time.
• Perform 20 feet-elevated glute bridges. 
• Rest 15 seconds between exercises. 
• Do as many rounds as possible with good form in 15 minutes. 

20 Minute At-Home Bodyweight Workout 

• Perform 10 push-ups or 10 incline push-ups. 
• Perform 10 bodyweight squats or 10 bodyweight jump squats.
• Perform 10 bear crawls. 
• Perform 10 jumping jacks. 
• Rest 15-30 seconds between exercises and 30-60 seconds between circuits.
• Do as many rounds as possible with good form in 30 minutes. 

25 Minute At-Home Bodyweight Workout 

• Set a timer for 25 minutes. 
• Perform 10 bodyweight squats. 
• Perform a bear crawl forward and backward for 5 yards each.
• Perform 10 reverse lunges on each side. 
• Perform 10 slow mountain climbers on each side. 
• Rest 15-30 seconds between exercises and 30–60 seconds between circuits.
• Do as many rounds as possible with good form in 25 minutes. 

30 Minute At-Home Bodyweight Workout 

• Perform 10 walk-outs (can add a push-up, if desired). 
• Perform 10 bodyweight single-leg RDLs on each leg. 
• Perform 10 dead bugs each leg.
• Perform 10 wall slides.
• Perform 10 lateral lunges each leg. 
• Rest 15–30 seconds between exercises and 30–60 seconds between circuits.
• Do as many rounds as possible with good form in 30 minutes. 

June Challenge

Walk or run 1 lap around the block after your workout at Definition….

Why?

1. More light exposure……If (hopefully WHEN) you read The Circadian Code, you will learn that light is a main regulator to our natural rhythms. The hormones cortisol and melatonin, the hormones that help regulate blood sugar to give the body the appropriate amount of energy that is required throughout the day, are effected by the signals light sends through the body’s nervous system. Read the Satchin Panda’s blog “Light therapeutics: How light (or darkness) affects our circadian clock, sleep, and mood,” for a great explanation. Plus we all need more vitamin D- skip the pill and go outside.
2. Trigger your parasympathetic nervous system….In Chris Kresser’s article Sympathetic vs. Parasympathetic State: How Stress Affects Your Health getting out in nature is listed as a way to help get your sympathetic and parasympathetic nervous system back in balance. A simple walk around the block could go a long way in reducing stress and triggering your rest and digest mode.
3. Get happy….exposure to green space has been shown to improve your mood. And have you seen our neighborhood? It’s gorgeous! So go take a look around!
4. More Steps… for those of you tracking your daily steps taken, this will help you get more. ‘Nough said.

At the end of the month and challenge, what do you get?? You get to Move Better… Feel Better… aannnddd Look Better!

WELCOME PATRICK!!

Who is this guy?
My name is Patrick Murphy, and I am an admitted coffee snob, former chef, and full-time fitness
professional.
My fitness journey started as a little guy (actually the littlest guy) on hockey rinks in Boston, MA.
Growing tired of getting tossed around and spending more time on my butt than on my skates, I
sought refuge in the high school weight room. Even though I had no idea what I was doing, I
quickly noticed that the changes were much more than just physical, with the mental and
emotional effects being profound. This lesson would stay with me throughout my life, and it is
something I try to instill in all my clients.

As I moved into the working world, keeping fitness in the forefront of my life again became
paramount. I worked my way up through the ranks of food service and made it to assistant chef
and even won “Best of Boston” in 1999. The reality was late nights, tons of stress and constant
food were killing me, literally. The gym was my only release, and a welcome one at that.

Moving to Florida in 2003, I knew I needed to leave the restaurant business or else I wouldn’t
make it out alive. I knew I had more to give and more to share with people. So I turned my
passion for fitness into a career.

THIS IS WHERE YOU COME IN!
*Do you have a sport or activity that you are really into and would like to improve your
performance in? I can help! As a Certified Strength and Conditioning Specialist I can create a
custom program designed for the demands of your specific sport or activity.

*Are you struggling with making time for yourself while juggling a busy career and
family/friends/social life? I’ve been there. Trust me. I take pride in simplifying what you actually
need….and I’ll give you a hint, you don’t need to live in the gym to get amazing results.
With 13 years of experience training people of all ages, backgrounds and goals, I am confident
that we can create a solution to your overall health goals, so come visit me and let’s talk about
your options…..and if you were to happen to bring me a delicious local coffee, your first workout
might be a little easier. Maybe.

GETTING QUALITY SLEEP!!

We​ ​all​ ​know​ ​we​ ​need​ ​quality​ ​sleep,​ ​that​ ​it​ ​is​ ​essential​ ​and​ ​that​ ​most of​ ​us​ ​need​ ​more​ ​of​ ​it.​ ​Do​ ​we​ ​know​ ​the​ ​sleep​ ​essentials?​ ​​ ​What​ ​happens​ ​to us​ ​when​ ​we​ ​don’t​ ​get​ ​enough​ ​of​ ​it?​ ​What​ ​happens​ ​to​ ​our​ ​mental​ ​and physical​ ​states​ ​when​ ​we​ ​are​ ​getting​ ​adequate​ ​amount​ ​of​ ​sleep,​ ​in comparison?​ ​Do​ ​we​ ​know​ ​how​ ​to​ ​get​ ​to​ ​sleep​ ​faster​ ​and​ ​optimize​ ​the precious​ ​hours​ ​we​ ​do​ ​get​ ​hitting​ ​the​ ​pillow?​ ​Hopefully​ ​by​ ​the​ ​end​ ​of​ ​this short​ ​read​ ​we​ ​can​ ​open​ ​your​ ​eyes​ ​on​ ​the​ ​importance​ ​of​ ​closing​ ​them​ ​(see what​ ​I​ ​did​ ​there)

First​ ​let’s​ ​establish​ ​what​ ​“adequate”​ ​sleep​ ​is.​ ​For​ ​anyone​ ​over​ ​the​ ​age of​ ​18,​ ​7-9​ ​hours​ ​is​ ​considered​ ​an​ ​appropriate​ ​sleep​ ​range,​ ​and​ ​the​ ​time needed​ ​goes​ ​up​ ​as​ ​age​ ​goes​ ​down​ ​because​ ​younger​ ​children,​ ​toddlers​ ​and newborns​ ​need​ ​more​ ​sleep​ ​to​ ​develop​ ​body​ ​systems​ ​properly,​ ​although many​ ​parents​ ​will​ ​argue​ ​that​ ​a​ ​newborn​ ​doesn’t​ ​sleep​ ​anywhere​ ​near​ ​the 12-14hr​ ​range​ ​associated​ ​with​ ​this​ ​age.​ ​Clearly​ ​most​ ​us​ ​fall​ ​below​ ​this baseline,​ ​and​ ​the​ ​effect​ ​of​ ​continuously​ ​falling​ ​short​ ​of​ ​our​ ​necessary​ ​hours of​ ​sleep​ ​can​ ​wreak​ ​havoc​ ​on​ ​our​ ​minds​ ​and​ ​bodies.​ ​Starting​ ​with​ ​the immediate​ ​effects​ ​on​ ​the​ ​brain,​ ​let’s​ ​review​ ​the​ ​impact​ ​that​ ​lack​ ​of​ ​sleep has​ ​on​ ​our​ ​daily​ ​lives.

Lack​ ​of​ ​sleep​ ​can​ ​result​ ​in​ ​cognitive​ ​dysfunction​ ​to​ ​varying​ ​degrees. Consistently​ ​being​ ​short​ ​even​ ​1-2​ ​hours​ ​per​ ​night​ ​can​ ​interfere​ ​with learning​ ​and​ ​concentration​ ​skills.​ ​An​ ​interesting​ ​thought,​ ​considering​ ​that during​ ​my​ ​senior​ ​year​ ​at​ ​the​ ​University​ ​of​ ​North​ ​Florida,​ ​my​ ​classmates​ ​and I​ ​were​ ​averaging​ ​a​ ​solid​ ​3-4hrs​ ​of​ ​red​ ​bull​ ​soaked​ ​sleep​ ​a​ ​night.​ ​On​ ​a​ ​more serious​ ​note,​ ​this​ ​can​ ​be​ ​a​ ​problem​ ​as​ ​many​ ​teens​ ​fall​ ​considerably​ ​short​ ​of their​ ​requirement​ ​which​ ​can​ ​lead​ ​to​ ​difficulty​ ​with​ ​memory​ ​and​ ​retaining information​ ​in​ ​school.

Sleep​ ​deficiency​ ​can​ ​also​ ​cloud​ ​the​ ​decision-making​ ​process​ ​and​ ​grind creativity​ ​to​ ​a​ ​halt.​ ​This​ ​can​ ​be​ ​a​ ​huge​ ​issue​ ​at​ ​the​ ​educational​ ​level,​ ​and​ ​in the​ ​workplace.​ ​While​ ​it​ ​is​ ​true​ ​that​ ​some​ ​can​ ​grind​ ​and​ ​burn​ ​the​ ​midnight​ ​oil to​ ​get​ ​that​ ​big​ ​project​ ​together​ ​just​ ​before​ ​the​ ​deadline,​ ​the​ ​reality​ ​is​ ​that​ ​if the​ ​project​ ​had​ ​been​ ​given​ ​proper​ ​attention​ ​with​ ​full​ ​rest,​ ​the​ ​final​ ​product might​ ​have​ ​been​ ​better​ ​than​ ​expected.​ ​(see​ ​current​ ​writing)
The​ ​brain​ ​controls​ ​emotions​ ​as​ ​well,​ ​of​ ​course,​ ​and​ ​these​ ​can​ ​also​ ​be affected​ ​greatly​ ​by​ ​sleep​ ​loss.​ ​You​ ​may​ ​become​ ​short-tempered​ ​and moody,​ ​becoming​ ​easily​ ​agitated​ ​over​ ​unimportant​ ​or​ ​unnecessary​ ​issues. It​ ​could​ ​see​ ​its​ ​way​ ​into​ ​relationships​ ​with​ ​family,​ ​friends​ ​and​ ​significant others​ ​(who​ ​may​ ​also​ ​be​ ​suffering​ ​from​ ​lack​ ​of​ ​sleep,​ ​as​ ​sleeping​ ​with another​ ​person​ ​is​ ​one​ ​of​ ​the​ ​most​ ​disruptive​ ​things​ ​we​ ​can​ ​do​ ​to​ ​our personal​ ​sleep​ ​patterns).​ ​Long​ ​term​ ​loss​ ​of​ ​sleep​ ​can​ ​also​ ​mimic​ ​the symptoms,​ ​as​ ​well​ ​as​ ​lead​ ​to,​ ​clinical​ ​depression.​ ​Anxiety​ ​and​ ​even feelings​ ​of​ ​hopelessness​ ​and​ ​suicide​ ​are​ ​all​ ​possible​ ​side​ ​effects​ ​of​ ​severe chronic​ ​sleep​ ​deprivation.​ ​(What​ ​a​ ​happy​ ​article​ ​Pat,​ ​thanks!) Now​ ​we’ve​ ​gone​ ​over​ ​some​ ​of​ ​the​ ​mental​ ​issues​ ​that​ ​can​ ​arise​ ​due​ ​to​ ​lack of​ ​sleep,​ ​let’s​ ​talk​ ​about​ ​how​ ​your​ ​body​ ​reacts​ ​to​ ​it. A​ ​consistent​ ​lack​ ​of​ ​sleep​ ​creates​ ​an​ ​increase​ ​in​ ​the​ ​stress​ ​hormone, cortisol.​ ​To​ ​keep​ ​the​ ​science​ ​part​ ​simple,​ ​higher​ ​levels​ ​of​ ​cortisol​ ​can increase​ ​fat​ ​stores.​ ​Combine​ ​that​ ​with​ ​a​ ​decrease​ ​in​ ​leptin​ ​production,​ ​a hormone​ ​that​ ​tells​ ​your​ ​brain​ ​that​ ​your​ ​stomach​ ​is​ ​full,​ ​and​ ​you​ ​have​ ​a recipe​ ​for​ ​storing​ ​fat​ ​and​ ​overeating.​ ​This​ ​can​ ​sabotage​ ​even​ ​the​ ​best training​ ​efforts​ ​and​ ​diet,​ ​and​ ​is​ ​a​ ​huge​ ​reason​ ​sleep​ ​deprivation​ ​is​ ​a​ ​major risk​ ​factor​ ​in​ ​obesity.​ ​Your​ ​immune​ ​system​ ​is​ ​also​ ​compromised.​ ​Think about​ ​it,​ ​when​ ​you​ ​do​ ​get​ ​sick​ ​what​ ​does​ ​your​ ​body​ ​want​ ​most?​ ​Shut​ ​down, sleep,​ ​fight​ ​off​ ​infection,​ ​recover.​ ​If​ ​you​ ​can’t/don’t​ ​sleep,​ ​the​ ​illness​ ​lingers and​ ​you​ ​feel​ ​like​ ​dog​ ​poop​ ​for​ ​a​ ​week.

So,​ ​we​ ​know​ ​what​ ​happens​ ​to​ ​our​ ​mind​ ​and​ ​body​ ​when​ ​we​ ​don’t​ ​give​ ​it enough​ ​sleep,​ ​so​ ​what​ ​in​ ​the​ ​world​ ​can​ ​we​ ​do​ ​to​ ​improve​ ​the​ ​sleep​ ​that​ ​we do​ ​get?​ ​Glad​ ​you​ ​asked.
First​ ​we​ ​will​ ​start​ ​by​ ​getting​ ​your​ ​bedroom​ ​ready​ ​for​ ​sleep.​ ​Let​ ​me preface​ ​this​ ​by​ ​saying,​ ​if​ ​it​ ​is​ ​possible,​ ​the​ ​bedroom​ ​should​ ​be​ ​used​ ​for​ ​two things,​ ​sleep​ ​and​ ​sex.​ ​Sorry,​ ​that’s​ ​it.​ ​If,​ ​due​ ​to​ ​living​ ​situations,​ ​the bedroom​ ​must​ ​double​ ​as​ ​your​ ​office​ ​or​ ​dining​ ​area,​ ​so​ ​be​ ​it​ ​but​ ​I​ ​would​ ​try to​ ​change​ ​that​ ​as​ ​quickly​ ​as​ ​possible.
Bedroom​ ​set​ ​up​ ​in​ ​no​ ​specific​ ​order:
1)​​ ​​ ​​ ​​ ​​ ​​Get​ ​it​ ​cold,​ ​65-68​ ​degrees​ ​is​ ​fantastic.​ ​Use​ ​fans​ ​if​ ​you​ ​can’t​ ​regulate your​ ​own​ ​air​ ​conditioning.​ ​This​ ​tells​ ​the​ ​body​ ​that​ ​it’s​ ​time​ ​to​ ​sleep.
2)​​ ​​ ​​ ​​ ​​ ​​Get​ ​an​ ​old-school​ ​alarm​ ​clock,​ ​like​ ​without​ ​a​ ​digital,​ ​light​ ​emitting​ ​face, and​ ​keep​ ​your​ ​cellphone​ ​out​ ​of​ ​the​ ​bedroom.​ ​I​ ​know,​ ​crazy​ ​talk.​ ​In​ ​fact,​ ​no electronic​ ​devices​ ​besides​ ​the​ ​clock​ ​at​ ​all.​ ​No​ ​TV,​ ​no​ ​tablet,​ ​just​ ​no.​ ​Trust me​ ​on​ ​this​ ​one,​ ​falling​ ​asleep​ ​to​ ​CSI​ ​re-runs​ ​isn’t​ ​the​ ​way​ ​to​ ​optimal​ ​sleep. ***Bonus​ ​tip,​ ​when​ ​you​ ​wake​ ​up​ ​you​ ​won’t​ ​be​ ​able​ ​to​ ​instantly​ ​jump​ ​on social​ ​media​ ​and​ ​ruin​ ​the​ ​day​ ​before​ ​it​ ​starts!
3)​​ ​​ ​​ ​​ ​​ ​​Get​ ​that​ ​room​ ​black​ ​hole​ ​dark.​ ​Buy​ ​blackout​ ​drapes,​ ​cover​ ​the​ ​windows with​ ​blankets,​ ​whatever.​ ​Just​ ​get​ ​it​ ​as​ ​dark​ ​as​ ​possible​ ​as​ ​any​ ​light​ ​that sneaks​ ​in​ ​will​ ​tell​ ​your​ ​brain​ ​that​ ​it’s​ ​time​ ​to​ ​wake​ ​up.
4)​​ ​​ ​​ ​​ ​​ ​​This​ ​one​ ​is​ ​tough​ ​for​ ​some,​ ​but​ ​Fido​ ​can’t​ ​sleep​ ​in​ ​your​ ​bed.​ ​I know…that​ ​face​ ​though….​ ​but​ ​no.​ ​Every​ ​time​ ​our​ ​fur​ ​children​ ​get​ ​up​ ​and move​ ​around,​ ​which​ ​is​ ​a​ ​lot​ ​over​ ​the​ ​course​ ​of​ ​the​ ​night​ ​because​ ​they​ ​have been​ ​sleeping​ ​all​ ​damn​ ​day​ ​while​ ​you’re​ ​working​ ​to​ ​buy​ ​kibble,​ ​they​ ​can take​ ​you​ ​out​ ​of​ ​your​ ​deep​ ​sleep.​ ​I’ll​ ​bet​ ​that​ ​they​ ​wouldn’t​ ​mind​ ​their​ ​own comfortable​ ​bed​ ​anyway.​ ​Little​ ​spoiled​ ​fur​ ​child.
5)​​ ​​ ​​ ​​ ​​ ​​Invest​ ​in​ ​high​ ​quality​ ​bedding.​ ​You​ ​spend​ ​a​ ​lot​ ​of​ ​time​ ​in​ ​bed,​ ​make​ ​it​ ​as plush​ ​and​ ​comfortable​ ​as​ ​possible. 6)​​ ​​ ​​ ​​ ​​ ​​Lastly,​ ​your​ ​mom​ ​was​ ​onto​ ​something​ ​when​ ​she​ ​was​ ​yelling​ ​at​ ​you​ ​to clean​ ​up​ ​your​ ​room.​ ​As​ ​we​ ​opened​ ​with,​ ​the​ ​bedroom​ ​should​ ​be​ ​for​ ​two things​ ​and​ ​those​ ​two​ ​things​ ​only.​ ​A​ ​messy,​ ​cluttered​ ​room​ ​doesn’t​ ​help​ ​with either​ ​of​ ​them.​ ​Clean​ ​it​ ​up,​ ​junior.

Now​ ​that​ ​we​ ​have​ ​your​ ​sleeping​ ​area​ ​set​ ​up​ ​perfectly,​ ​let’s​ ​focus​ ​on​ ​you, specifically.
1)​​ ​​ ​​ ​​ ​​ ​​Try​ ​to​ ​get​ ​off​ ​your​ ​technology​ ​at​ ​least​ ​1-2hrs​ ​before​ ​going​ ​to​ ​bed. Electronics​ ​emit​ ​light​ ​that​ ​keeps​ ​our​ ​brains​ ​in​ ​“awake”​ ​mode,​ ​never giving​ ​it​ ​a​ ​chance​ ​to​ ​wind​ ​down.​ ​If​ ​you​ ​must​ ​use​ ​a​ ​computer​ ​at​ ​night, I​ ​suggest​ ​an​ ​app​ ​such​ ​as​ ​f.lux,​ ​which​ ​will​ ​dim​ ​the​ ​computer​ ​screen​ ​to warmer,​ ​softer​ ​colors​ ​so​ ​the​ ​transition​ ​to​ ​sleep​ ​is​ ​easier.
2)​​ ​​ ​​ ​​ ​​ ​​Make​ ​late​ ​meals​ ​lighter.​ ​Digestion​ ​is​ ​one​ ​of​ ​the​ ​more​ ​energy consuming​ ​activities​ ​in​ ​the​ ​body,​ ​so​ ​if​ ​we​ ​eat​ ​a​ ​huge​ ​meal​ ​closer​ ​to our​ ​bedtime,​ ​the​ ​body​ ​will​ ​be​ ​working​ ​to​ ​digest​ ​food​ ​instead​ ​of​ ​being in​ ​resting​ ​mode.​ ​In​ ​addition,​ ​taper​ ​drinking​ ​down​ ​as​ ​frequent bathroom​ ​trips​ ​will​ ​disrupt​ ​sleep​ ​patterns.
3)​​ ​​ ​​ ​​ ​​ ​​Avoid​ ​caffeine​ ​and​ ​alcohol.​ ​This​ ​should​ ​be​ ​obvious,​ ​but​ ​I​ ​must make​ ​sure​ ​it​ ​is​ ​clear.​ ​Even​ ​if​ ​you’re​ ​an​ ​old​ ​coffee​ ​head​ ​like​ ​myself, cut​ ​caffeine​ ​way​ ​down​ ​in​ ​the​ ​afternoon​ ​and​ ​try​ ​not​ ​to​ ​have​ ​any​ ​in​ ​the evening.​ ​You​ ​may​ ​think​ ​coffee​ ​isn’t​ ​affecting​ ​you​ ​anymore​ ​or​ ​that alcohol​ ​will​ ​help​ ​you​ ​sleep,​ ​but​ ​I​ ​can​ ​assure​ ​you​ ​that​ ​neither​ ​is enhancing​ ​the​ ​quality​ ​of​ ​your​ ​rest. 4)​​ ​​ ​​ ​​ ​​ ​​Exercise​ ​earlier​ ​in​ ​the​ ​day.​ ​When​ ​you​ ​train,​ ​you​ ​release​ ​those wonderful,​ ​feel​ ​good​ ​endorphins​ ​that​ ​make​ ​you​ ​feel​ ​indestructible. Unfortunately​ ​exercise​ ​also​ ​releases​ ​the​ ​previously​ ​discussed cortisol,​ ​so​ ​try​ ​to​ ​finish​ ​up​ ​your​ ​workout​ ​at​ ​least​ ​2-3hrs​ ​before​ ​your normal​ ​bedtime.
5)​​ ​​ ​​ ​​ ​​ ​​Overall​ ​try​ ​to​ ​create​ ​a​ ​bedtime​ ​routine.​ ​Take​ ​a​ ​hot​ ​shower​ ​or​ ​bath (the​ ​rise​ ​and​ ​subsequent​ ​fall​ ​in​ ​temperature​ ​will​ ​help​ ​enhance drowsiness),​ ​read​ ​for​ ​a​ ​few​ ​minutes​ ​(paperback​ ​please)​ ​and​ ​try​ ​to​ ​go to​ ​bed​ ​at​ ​the​ ​same​ ​time​ ​every​ ​night,​ ​and​ ​yes​ ​even​ ​on​ ​the​ ​weekends you​ ​party​ ​animal​ ​you.

Try​ ​implementing​ ​one​ ​or​ ​two​ ​of​ ​these​ ​tips​ ​at​ ​a​ ​time​ ​and​ ​monitor​ ​your​ ​sleep quality.​ ​Over​ ​time,​ ​as​ ​you​ ​see​ ​and​ ​feel​ ​your​ ​sleep​ ​improving,​ ​add​ ​a​ ​few more.​ ​I​ ​realize​ ​that​ ​sometimes​ ​getting​ ​“more”​ ​sleep​ ​just​ ​is​ ​not​ ​an​ ​option,​ ​but by​ ​utilizing​ ​some​ ​of​ ​these​ ​tips,​ ​you​ ​can​ ​make​ ​the​ ​precious​ ​few​ ​hours​ ​you do​ ​get​ ​as​ ​effective​ ​as​ ​possible​ ​in​ ​giving​ ​the​ ​body​ ​the​ ​rest​ ​and​ ​recovery​ ​it needs.

Patrick Murphy

FREE FATHER’S (SATUR)DAY WORKOUT

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