Week 2 Challenge - 12 Steps to Fitness

So how is everyone doing on their water intake? Are you making your minimum 64 oz. a day? If you are..YAY YOU! If not, that's ok because you will have plenty of time for practice as we continue our challenge. You see, you are still responsible to continue getting in your daily allowance of water. How this challenge works is each week you will pick up an additional step to add to the previous step from the challenge the week before. Remember this is all about building healthy habits to keep you moving forward with your fitness program.

Week #1 - Getting at least 8 (8 oz.) glasses of water daily or 64 oz. of water.

Week #2 - Getting in at least 7-9 hours of uninterrupted sleep a night

Contrary to what some people believe, your muscles are actually built during the rest recovery phase you get each night as you sleep. When we workout and are doing those strenuous workouts we are actually making small micro-tears in the muscle fiber. As we sleep at night our body goes to work to repair those tears by building new muscle fibers. Now you can see just how important that REST & RECOVERY SLEEP really is. The average adult needs at least 7-9 hours of sleep in order for this cycle to complete itself.

So this week we are going to be sure we are:

1.) Getting in at least 64 oz. of pure water (adding a little citrus if necessary)

2.) Getting in at least 7-9 hours of sleep each night

Here are a few helpful hints to assist you in ensuring you get the necessary rest you need.

1. Try to finish your dinner meal at least 2-3 hours before going to bed. If you get hungry before bedtime, a small protein snack is good...but a large meal can actually cause restless sleep as your digestive system works. So keep it simple - Shakeology ® made with water, small glass of chocolate milk, 1/2 apple with all natural peanut butter, celery with peanut butter, etc.
2. If you do your workouts in the evening, try to complete them at least 2-3 hours before bedtime to allow adequate cooldown time before you go to sleep. As you workout, you are actually elevating your body temperature. This too can cause restless sleep.
3. NO caffeine at least 4 hours before bedtime. As we get ready for sleep the brain produces Melatonin, which is necessary for restful sleep. Caffeine can delay this by up to 10 hours.
4. When preparing for bed, try to allow at least 30 minutes to an hour of wind down time. Reading or gentle stretching will help provide relaxation to prep the body for resting.
5. Try to establish a routine bedtime. Going to sleep at the same time each night will allow the body to prepare itself for rest time more easily with your internal clock.

Also this is a tip that I learned awhile back. If there is something that is troubling you (i.e. argument with someone, concern about a busy meeting the next day, etc.) try jotting it down on a piece of paper and leaving it where you will see it the next morning. Tell yourself you will get on that "first thing in the morning." This is allowing your subconscious to register it like an appointment. You are resolved you will do it tomorrow and now you can rest without worry. It actually does work.

Now get ready to BRING IT!!!
Starting MONDAY you will track WATER and SLEEP!!!

WE CAN DO THIS! SWEET DREAMS EVERYONE!