I came across some interesting numbers the other day that I had to share with you. If you’re feeling tired, you are NOT alone!
Did you know that we’re getting less sleep than ever? Almost 60 years ago, a survey of more than 1 million people found that most people got 8 to 9 hours of sleep every night.
By 2000, that number dropped to about 7 hours a night. And now almost 20 years later, sleep experts say we’re sleeping even less – with many of us only 5 to 6 hours a night!
Woah! That’s a big drop in a short period of time.
I guess it’s not surprising that energy drinks are so popular, right? But “powering through” on too little sleep is not a good idea for the long-term health of your body.
The fact is, you don’t have to wait to feel the impact of too little sleep on your hormones. You might be feeling it today!
There are two major hormone “pathways” that take a big hit when...
I’ve got a question for you.
Do you know how much sleep you actually get at night?
A while ago, a few of my friends started using activity trackers to monitor their sleep, and the results were pretty shocking (even to them!).
I remember one person had a vague idea she was tossing and turning all night, but she was stunned to learn she woke up 17 times every night, on average! Another friend quickly topped that, with 24 times. After a while, it almost became a competition or joke between them, but it’s really not that funny.
Your sleep has a deep impact on every aspect of your life: it helps keep your body strong and healthy, your mind focused, and your mindset positive!
You can get a head start on learning the truth about your sleep patterns now. When it comes to getting healthier, happier, and stronger… the more info you have, the better off you are. All that data gives you something to work from!
When was the last time you sat down and really thought about how you’re feeling when it comes to your health and wellness – the actions you’re taking, where you’re headed and what your big (and small!) goals are?
I’ve got a tip for you today that I personally find to be helpful, especially when it comes to healthy eating!
It’s an idea I borrowed from the field of education: it’s called reflective journaling, and while it’s meant to help students track what they’re learning (and how they feel about it!), it can be an awesome tool to track your fitness and wellness.
Basically, it’s like a food/workout log – except you record your ideas, thoughts, feelings, wins, and challenges as you create healthy new habits and try new things.
Journaling can be especially helpful when it comes to sticking with new habits, because writing things down can give you some clues as to why some habits “stick”...
It’s a bit a difficult question to answer because it really is different for every woman.
Menopause is a time of a woman’s life when the ovaries no longer produce eggs and the production of ovarian hormones begins to drop off. This causes many different symptoms that ultimately result in the cessation of periods.
When a woman has had no periods for twelve consecutive months, it is said that menopause is over.
There are actually three phases of menopause during a natural menopause. These include the following:
Anyone who has ever spent a lot of time sitting at a desk – or hunched over their phone or iPad – knows the aches and pains of sitting for too long.
Here’s the thing, though. The dangers of sitting all day extend far beyond just shuffling around for the first few minutes after you stand up.
Justa few days agoI emailed you letting you know that sitting is likely NOT the new smoking! But that doesn’t mean it can’t take its toll on your body.
If you don’t take a few precautions, it can have a long-term effect on your posture that even has its own scary-sounding name: kyphosis.
Kyphosis when you develop posture that leads to a forward head, rounded shoulders, back pain, muscle stiffness, and pain in your neck. It can even affect muscles around your hips and glutes.
I’ve got some strategies that can help you avoid all of that – because preventing kyphosis is so much easier than fixing it.
Have you ever tried matcha green tea? Whether you are new to it or a long-time fan, I have a recipe for you today that I can’t WAIT for you to try.
It’s packed with superfoods but tastes like a treat (really!). I came up with this recipe after dropping too much $$$ on Starbucks’ version, which isn’t as tasty or nearly as nutritious.
It’s perfect as a mid-afternoon pick-me-up and you also can drink it before your workout if you need a little oomph to get moving.
Here’s why: you’ll get a definite energy boost from the matcha, which some studies show also can increase mental focus AND the rate your body burns fat. Turmeric is known for its anti-inflammatory properties, and cinnamon has been proven to help balance blood sugar. Win-win-win!
Not only that, but this tastes amazing. Note: Starbucks version uses vanilla syrup, but I switched that out for protein powder. If you have some vanilla stevia drops, those...
The other night I just did NOT want to take any time to clean the kitchen, but it’s one of “my” chores (we all have our own chores)and I have this personal rule that before I go to bed, the kitchen has to be squared away.
Now, when I say I did NOT want to do it, I mean I really, really, really did NOT want to step even one foot into the kitchen.
I was tired and was counting down the minutes until I could get into bed. I’m sure you’ve been there.
But I knew the kitchen wasn’t going to magically clean itself. And I also knew something else, from past experience – and it’s actually why I’m writing you this message today.
I knew that if I didn’t keep my commitment to myself, it’d be easier to break that commitment again– and again, and again.
I also knew that it would have a ripple effect, making it easier to break other commitments to myself, too.
So I grumbled a...
I’ve got some good news for you today – plus some even better news! This is especially important if you work behind a desk most of the time.
First, do you remember a few years ago, when all the headlines blared that “Sitting is the New Smoking”?
Basically, researchers looked into the health risks of sitting for hours at a time, and the conclusion was that if you sit a lot, your risk of dying was the same as that of a smoker – even if you exercise!
The good news is that while those headlines might have started with a grain of truth, they weren’t 100% accurate.
New studies have shown that while sitting isn’t great for you, it’s definitely not as bad as smoking, according to researchers from Canada, Australia and the U.S. who published a study in the American Journal of Public Health.
Sitting more than 8 hours a day DOES increase your risk of premature death and developing some chronic diseases by...
I have a fun experiment for you to try today. This gave me a huge “a-ha” moment – and I think it will you, too.
It’ll only take a few seconds, and (bonus!) you get to do it while you’re sitting down.
All you have to do is hunch over like you’re looking down at your phone. Now, slowly breathe in a big “belly” breath, letting it expand.
Wait, what?! It didn’t work very well, did it?
That’s because your deep core muscles (including your diaphragm) are contracted by the weight of your body. There’s literally no room to expand.
Now, either stand or sit up tall, and take in a deep breath. So much easier, right?
I love this exercise because it literally lets you feel you how much impact your posture has on your breathing. And it also gives some pretty big clues into how it affects other things that happen in your abdomen – including digestion!
I have a semi-serious question for you today. You know the old riddle, “Which came first, the chicken or the egg?”
That’s not my question, but it’s similar. Ready? Here it is:
Do you slouch because you’re stressed … or are you stressed because you’re slouching?
Scientists are uncovering links between your mood and your posture, and it turns out the two are tied together in powerful ways.
For most of us, that stress-posture question probably works in both directions. But there’s a surprising amount of research that shows that how you stand or sit has a pretty big impact on your stress level, self-confidence, and your mood!
Not only does your posture impact how others see you (happy and confident vs. depressed and guarded), it can play a role in how YOU see the world!
For example, a study published in the journal Health Psychology found that sitting upright (vs. slumped) might help...