Morley Coaching

1 on 1 Fitness Coaching | Cardio Boxing and Kickboxing

Good Nights Sleep

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A Good Night Sleep

Cats good night sleep

I do love to sleep, but only when my body is begging for this rest. I am like the energizer bunny and I am up and doing some kind of physical activity all the time. But if I had it my way, I’d never sleep. Seriously! I could get so much more done if I never go to bed. There’s just too much I want to get done! But unfortunately, we all need to sleep. Apparently, it’s important…So they say.

Seriously though, we all need to get 7-8 hours a night. Why? For one, it helps your body recover from your workouts and those hard training days. It balances your hormone levels and rejuvenates your brain which is very crucial to get in fantastic shape.

I have a plan that you can try out if you cannot get sleep, night after night and just end up tossing and turning. It will seem like common sense but if you are not doing it, it will never help you sleep. Try it out and let me know how it works for you. But you have to commit to it for at least 1 week. Like any new forming habit it will take some time to get it going. Trying this out every day and see what it feels like to actually get a great night’s sleep!

1) Did you know that it takes anywhere from 5-9 hours for caffeine to completely leave your body? Try not to drink any caffeine after 2 pm. This time will vary depending on when you go to bed, so plan accordingly.

2) Keep it cool dude! Yup, lowering the temperature in your bedroom while you try to sleep will help you a lot more than sweating while you are trying to sleep. It is super easy to cover your self up if you get too cold. So try to keep the A/C between 65-70 degrees.

3) Turn off all electronics an hour before bed. The consensus is that the blue light that LED screens give off can slow or stop the production of melatonin. If you did not know, melatonin is the hormone that signals our brain that it’s time for bed. No texting, Twitter, Facebook, TV, etc. This may be a hard one, but it’s very important.

4) Chamomile, Decaf Tea is great and you can sip it while you are reading a book before bedtime. You do read books, right?

5) I bought a BLACKOUT! I am so happy that I did it. It made my room pitch black. Having any type of light can disrupt your sleep pattern no matter how much light it is.

6) Have you ever meditated? When you lay down in bed, take nice and slow deep breaths. Pay attention to your breathing as you close your eyes in peace. Try and breath through your diaphragm like Freedivers do to increase their time underwater.

7) Be thankful for your day, be thankful for all that you have still. It does not matter how your day went, you need to always end the day positively. It is up to us to change the way we are thinking at the moment. This will also dictate how restful our sleep is.

8) Night night Termite!

Choosing the right exercise for you

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Choosing The Right Exercise For You

walking the right exercise

Let’s be honest here, the type of exercise you do all depends on you and what you like to do. What do you hate doing? Paying membership fees, whether or not to buy equipment are all things you need to consider as well as answer.

If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period
of time. Give it some real thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go
running. If you can’t find something you really enjoy doing, then the next option of choosing something you hate the least should be next on your list. For most just starting out it is normally walking.

Walking is a great exercise, as it is great for all levels of fitness. Anyone can start a walking program at
any time. The only thing that will vary is the duration and intensity level. Walking is also a social exercise,
as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster, and that can definitely motivate you to get back into fitness.

To me it does not matter what exercise you choose, I just want as many people to get into fitness and stay healthy as possible. When you do start though, you should start at a low level of intensity and build it up
over a period of weeks, which is essential to the longevity of your exercise program. If you start
off too hard, you could end up with an injury which will require time off to get over. This is why                    I created the 7 Weeks Beginner Bodyweight Training Program so you do not need to rely on equipment and can be done in any room in your house, park, beach or RV. Yes I said RV….I told you I just want you to workout 🙂

Bodyweight training

If you are in really bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5-7 minutes every 2 weeks. Make things more fun and pick different routes as you walk on different days. If you do not have a dedicated training partner, you can have a different one for the different days of the week. If you wanted to, you could start directly at a gym, but you do not need to. If you do choose to they have loads equipment variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service and you feel comfortable training there.

What I have learned over the years from teaching at different gyms and running my own gym is if they are not willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. If the equipment is making to much noise while others are using it, then chances are that they are not taking care of it to well.

If you still aren’t sure what you should do, then you should look into playing a sport. Most of us at some point in our life played a sport that we enjoyed. If you never played one, you should probably try it out, it is a  lot of fun.  If you haven’t exercised in a long time, then golf may be the best activity for you.