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Motivational Monday's (5/13/19) The importance of sleep!

Hola everyone! 

New Monday, new opportunity for me to address something that I am personally going through right now, not sleeping well this past week due to a high stress environment. It also happens to be one of the most frequently asked questions/concerns that I receive as a fitness/nutrition coach. Why am I always so tired?? Now, we all have those days when our energy feels "lower" than usual and this can be very normal. On the other hand, overwhelming feelings of exhaustion, lack of concentration and constant drops in energy are NOT so "normal".
The thing is, tiredness isn’t something you just have to "deal with". While it is normal to feel sleepy sometimes, if it’s happening every day (even if you are getting good sleep) then it’s time to figure out what’s making you feel this way. I want to corner some common causes/issues you may be dealing with that lead to this excess in sleepiness. 
  1. Your blood sugar is AALLLL over the place. The reason you often hear from me that should be eating a "balanced meal" consisting of a complex carbohydrate, healthy fat and quality protein is because consuming all three of these things you are giving your boyd exactly what it needs to feel satiated for a longer period with a steady dose of energy. When you eat things like processed carbs or sugar-packed cakes and candies, it spikes your blood sugar levels. You might feel a “sugar rush” from these foods (aka a spike in your energy levels) but that just leads to a crash afterward. This will be me hopefully "preaching to the choir" but it is always worth addressing again and again, eating more whole foods keeps your blood sugar levels balanced, so you sustain your energy levels throughout the day. 
  2. Vitamin or Mineral deficiencies. Another common topic I address with most of my clients is the importance of a constant variety of fruits and vegetables in their diet ALWAYS. Certain vitamin and/or mineral deficiencies can lead to fatigue, including a lack of iron and vitamin D. If you are experiencing serious sleepiness during the day, even if you get quality sleep, this can be a cause, seriously! Such an easy way to keep you healthy and to amp up your energy. Eat your fruits and veggies!!! 
  3. Dun Dun Dun.... Not eating (or drinking) enough. Your body needs to take in energy in order for you to put out energy and that means calories. If you’re skipping meals all the time or limiting your food intake, you will eventually find that you’re particularly sluggish (or even worse, this is already a common feeling for you because you chronically under eat or under hydrate). The tiredness you are experiencing is because your body is fighting to stay awake, without having enough fuel to run on. Fruits and veggies, along with complex carbs, proteins, and fats will help keep your body moving (and thinking!) at its full potential by delivering the necessary nutrients to all your muscles, and your mind. The same goes for not drinking WATER!!! Mild dehydration can bring down your mood and your energy, this is a cold hard fact. So make sure you’re sipping throughout the day. Bring that hydro flask EVERYWHERE. 
  4. Setting a sleep schedule is vital to combating fatigue. Try to go to bed at the same time every night and get up at the same hour in the morning (even on the weekends!) so you set your body’s circadian rhythm up for success. Of course, this isn’t always easy and it’s OK to have a poor night of rest every now and then but try your best to stick to specific timing.  
  5. HEAVY reliance on caffeine! During the day, reaching for a cup of coffee in the morning might give you a jolt of energy, but it won’t provide the sustained wakefulness you’re likely looking to achieve. Instead, make sure you’re reaching for healthy meals, focusing on a "produce/colorful-heavy" choices. Opting for that protein, carb, and fat combo meal, as I mentioned earlier, will help to keep your energy stable throughout the day. 
Soooo, ladies and gentlemen, there you have it. Remember, our bodies CRAVE consistency, so as much as I preach living a lifestyle filled with healthy "balance", the truth of the matter is (we know this) the more consistent we can be with our day to day, including our diet, hydration, exercise, wake and sleep cycle and hygiene the easier our bodies will reach and stay at a happy level of its desired homeostasis aka the look good, feel good space we know and love. 💪
As always, reach out to me if you have ANY questions/comments/concerns on the subject matter. I adore each and every one of you. 
Cheers, 
Coach B 
P.S - Give someone a hug today. Trust me, it will make you feel good. ❤



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