4 Rejoice in the Lord always; again I will say, rejoice. 5 Let your reasonableness[a] be known to everyone. The Lord is at hand; 6 do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.
- All powerful
- Walk at Home by Leslie Sansone
- Lucy Wyndham-Read
- Pahla B. Fitness (she does a lot for 50+ fitness)
- Up to the BEat Fit
- JessicaSmithTV (she is my FAVORITE - she has a TON of beginner and more advanced ones too)
- BodyFit by Amy (she has a bunch of prenatal and postnatal workouts as well)
Monday morning. 6 a.m. Your alarm goes off and your first thought is to tap that Snooze button once or twice, because really, you don’t have to get out of bed until 6:30 a.m.
But wait - those extra few minutes of “sleep” could actually do you more harm than good, and here’s why.
Think about the stages of sleep: light, then deep, and finally REM.
Light: your heart rate slows and body temperature drops.
Deep: your body is regrowing tissue, building bone and muscle, and strengthening your immune system.
REM: this is the good stuff, when your body goes through all of its restorative process.
This whole cycle takes about 90 minutes, and different stages are repeated throughout the night.
When your body wakes up, and then returns to sleep but isn’t able to process through a full cycle, it can result in:
Inability to concentrate
Inability to recall or retain information
Those aren’t quite the health goals we’re reaching for!
So how can you break the snooze button habit?
Good news - it’s easier than you think with just a few simple tweaks.
Put your alarm clock on the opposite side of the room, so you have to physically get up to turn it off.
Start going to bed 10 minutes earlier each night, until you’re consistently going to sleep 30 minutes earlier than you were. If you’re still tired upon waking, repeat until you’re getting to bed an hour earlier.
Make sure your sleep is productive, by discontinuing use of electronic devices 90 minutes before bed, ensuring your mattress is comfortable, the temperature in your house is cool enough, and your room is dark and quiet.
Avoid caffeine by mid-afternoon (even if you think you fall asleep just fine with a double espresso before bed, it could hinder your sleep quality)
Find something that makes you excited to get up, like a new workout, a new devotional book, a morning beverage you love.
Exercise regularly. The ideal is at least 30 minutes per day, but even just 10 minutes will give you some major benefits.
You’ll find that the more often you wake up as soon as that alarm goes off, the more alert and rested you’ll feel during the day.
Tell me, which of these tips do you think you can implement today to help you break the snooze habit?
And if you’re looking for more energy throughout the day, be sure to grab my free guide on 5 Ways to Boost Your Energy!
According to an article on entrepreneur.com, research shows most people complain about once a minute during a typical conversation. That's a LOT! 🤯
Most of the time we complain because we want to "vent", and it just feels good to know that other people feel our pain and empathize with our situation.
When we complain, our brain builds pathways to ease the flow of information, which just makes it that much easier to complain again and again. And again...
Eventually complaining becomes our default behavior, which not only damages our relationships, but it can also physically damage our brain as well.
Stanford University ran a study that shows complaining can damage the hippocampus. The hippocampus is what Alzheimer's primary destroys, so let that sink in for a minute.
You can cause the same type of damage that Alzheimer's causes just by complaining.
Complaining can wreak physical havoc as well. When we complain, cortisol is released in order to prepare our bodies for fight-or-flight mode, and this raises blood pressure and blood sugar. The extra cortisol released also impairs our immune system which makes us more susceptible to a whole host of issues.
Have you heard the saying that you are the sum of the 5 people closest to you? That's because our brains tend to subconsciously mirror the moods of the people we spend the most time with. If you're around people who complain a lot, you can experience the same damage as if YOU were the one complaining.
Likewise, when you complain, you can damage those you love and are closest to you in those ways as well.
In this season of stress and unrest due to the unpredictability of the COVID-19 virus, it is more important than ever to protect ourselves against anything that can damage our immune systems, our bodies, and our minds.
Fear makes it so much easier for us to complain under these circumstances, though, right?
So what can we do to keep ours hearts and minds positive and avoid the damaging effects of complaining, when our worlds feel like they're in a tailspin?
1. Be grateful.
2. Hear truth.
3. Practice self-care.
5. Stay connected.
The next time you feel tempted to complain or release any kind of negative energy, keep in mind that our goal right now is to stay healthy.
Try this: keep a rubber band or hair tie on your wrist and snap it when you notice yourself complaining. You'll start to see just how often it actually happens, and it can be surprising!
Which one of these tips will you try today to help yourself break the habit of complaining and get through this pandemic successfully?