Rest to Restore and Repair:
Getting an adequate night’s sleep is one of the most overlooked components of our overall health & well being. However it is vital that your body is regularly in a parasympathetic state, where it can rest & repair.
Melatonin is our sleep hormone that is produced largely in the gut as a downline product of serotonin, & is essential for restorative sleep. So how do we help melatonin?
As someone who tossed & turned for years the best sleep tips I’ve found to help when my head hits the pillow are:
-Set & keep a sleep schedule, go to bed & wake up within the same hour window every day (yes weekends too)
-Sleep with the sun, our sleep schedules work best when synced with our natural diurnal rhythm set to the sun, ideally in bed from 10pm-6am which also go along with natural cortisol spikes
-Stop eating 2-3 hours before bed, due to your body producing energy for digestion
-No napping, ok so I love naps so keep it short & sweet if you must (20 min or less)
-Keep it cool with temps 67-69 degrees & soft, breathable bedding
-Keep your bed for sleeping only, this means no phones, tablets or laptops in bed
-Keep it quiet, or not, use a white noise such as a fan, air purifier or a white noise machine to drown out your surroundings
-Keep it dark, black our curtains are a must if you live in the city to help produce melatonin
If all else fails while your reset your diurnal rhythm try temporarily supplementing with herbal teas like chamomile, or lavender, you can also try supplementing magnesium citrate, or valerian root or liquid melatonin (in & out of your system faster to help avoid drowsiness). Just make sure to try any of these one at a time & on a weekend first!
Quote of the day: "Take up one idea. Make that one idea your life--think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success." -Swami Vivekananda
I recently had a friend asking about Microbiome and thought I’d go ahead and try to help clear up some confusion!
Our gut is our second brain and is hugely triggered by stress (physical, emotional, environmental etc.) when our bodies are stressed by toxins such as antibiotics, chlorine in our tap water, chemicals in our air etc. our “good bacteria” in our gut is killed off. This good bacteria is what is helping to digest your food so if your microbiome is off you could have symptoms of gas, bloating, consitpation, loose stool, and I.B.S.
Due to poor absorption your body doesn’t get vitamins and minerals it needs to regulate its systems which can eventually lead to acne, eczema, brain fog and even anxiety and depression!
As long as you don’t have a candida/yeast overgrowth a good full strain probiotic will help regulate your gut’s flora (microbiome)! If you wonder if you have bacteria or yeast overgrowth I would highly recommend runnning an organic acid test or a Functional Medicine Candida Bacteria Overgrowth Protocol (I can help with both of those!)
Quote of the day: “"If you want to achieve greatness stop asking for permission." -
Jump Around! 90s style!
Benefits of Rebounding
1. Lymphatic drainage:
Aids in venous blood flow allowing our lymphatic system (where our toxins are stored) to flow better, therefore detoxifies better which improves the immune system.
2. Stress reduction:
Light bouncing can help increase blood flow to underused muscles and loosen and release overused ones, plus it helps the body release endorphins which are your brain’s natural calming, feel good aid.
Improves proprioception (ability to sense the orientation and position of your body) which aids in fall/injury reduction. It also stimulates the vestibule in the middle ear to improve balance.
4. Strengthen pelvic floor muscles:
The pelvic floor is a group of muscles that effectively form a hammock across the base of your pelvis and support the internal organs above it. Having strong and flexible pelvic floor muscles helps control the bladder, stabilize the hip joints, and connect to the deep core.
5. Improve bone strength:
Rebounding produces up to 2-3x vertical gravitation, which can serve as strengthening resistance for our bones, plus it’s low impact so it’s much easier on our joints, vertebrae and cartilage. It also increases red-cell production activity of the bone marrow (raising oxygen-delivery capacity).
6. Increases heart health/cardio endurance: Strengthens the heart and other muscles, causing them to work with greater efficiency as well as improves endurance on a cellular level by stimulating mitochondrial production (responsible for cell energy) as well as aids in cellular detoxification
7. Increase energy:
Helps circulate oxygen throughout the body to increase energy.
8. Improves digestion
Rebounding improves digestion and elimination by increasing blood flow to the gut therefore increasing it’s effectiveness.
9. Burns calories:
Rebounding burns more calories than walking or jogging because it is a whole body exercise that increases the heart rate, improves muscle tone through the entire body which in turn burns calories more calories all throughout your day.
10. Umm it’s totally fun!
Quote of the day: “If you are not willing to risk the usual you will have to settle for the ordinary” -Jim Rohn
Let’s keep talking about toxins
The average woman uses 12 beauty or skincare products a day that contain over 168 different toxic chemicals (Environmental Working Group)
The worst place to ingest chemicals is your skin, as it is your largest organ and it only takes 26 seconds to be absorbed
Side effects of cosmetic chemicals that can cause immediate reactions include: allergies, skin rash, headache, mood disturbance, brain fog or fatigue. Not to freak you out but when chemicals are continually compounded they CAN eventually lead to cancer, fertility issues, birth defects, neurological disturbances, and even auto-immune issues.
Don’t get my wrong I LOVE makeup as you can tell by my for real Makeup Arsenal (not pictures my airbrush machine and brush collection...) but if you’re going to be purchasing skincare and beauty products/cosmetics, why not make the extra effort to go as organic and natural as possible?! Ok fine, so I still use some “prestige brands” for stage/photo shoots but I’ve managed to switch mostly everything else over through brands I know and trust plus the Environmental Working Group has a great app that will tell you how toxic nearly every product you put on your skin is! I’ve also reviewed some of my favorites under the reviews section on this site (not all have been updated since learning all of this important info so bear with me as I update!)
Quote of the day:
”For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone” -Audrey Hepburn
For those of you that haven’t heard yet my latest project I’ve been working on is building my @youtube channel to bring y’all a variety of FREE workouts that can be done at home or in the gym!
Here’s the link to my latest leg day!
Also checkout my highlight section for more workouts while I build my YouTube! Let me know what you guys think and what else you want to see!
Quote of the day: “If you think lifting is dangerous, try being weak. Being weak is dangerous.”
Through my studies on my road to becoming an Integrative Health Practitioner, a decade in the health and fitness industry, plus all the trial and error I’ve done on the latest and great diets (maybe you remember last year’s #ketofail...) I’ve discovered there really must be something to this whole “eat your greens” thing our parents taught us.
Although I’ve knocked it for years, I’ve seen so much research supporting a plant based diet, specifically the way our bodies are created. However for me, working out 6 days a week, a strictly vegetarian diet would be a struggle (I’m all about animals, insert hamburger emoji here...) so hear me out.
By switching two of my meals to an easier to digest, non animal protein sources (hemp and pea protein, not soy) and doing more eggs and wild caught fish in some of my other meals as well as dropping red meat to only cheat meals, I’ve noticed a HUGE positive impact on my health!
More energy, better digestion, less inflammation, and great immunity have all been icing on the cake for improved longevity and anti aging!
But don’t just take my word for it! Try switching to a vegan based protein, add in a greens powder, drop red meat to once or twice a week or even switch out one of your meat protein meals for fish or eggs for a few weeks!
Let me know your thoughts!!
Quote of the day:
”Discipline is the bridge between goal and accomplishment” -Jim Rohn