How to sleep better when you suck at sleeping

We all know how important a good night’s sleep is. But for some of us, actually falling asleep and staying asleep is easier said than done. If you’re someone who just cannot seem to get a good night’s rest, don’t despair – there are things you can do to improve your sleep quality. Here are some tips to help you sleep better when you suck at sleeping:

1. Follow a routine before bedtime.

Having a set bedtime routine will signal to your body that it’s time to wind down and prepare for sleep. So try to stick to the same bedtime every night, and include calming activities in your routine like reading or taking a warm bath.

2. Create an optimal sleeping environment.

Your sleeping environment is important, too. Make sure your room is dark, quiet, and cool – and keep electronic devices out of the bedroom.

3. Avoid caffeine and alcohol before bedtime.

Caffeine and alcohol can both interfere with sleep, so try to avoid them in the hours before bedtime.

4. Get up and move around every few hours.

If you’re struggling to fall asleep, getting up and moving around every few hours can help get your body back in sync. Walking or stretching are great ways to get moving without disrupting your sleep.

5. Use a noise machine or earplugs if needed.

Some people find that environmental noise like traffic or neighbors can make it difficult to sleep. If this is the case for you, try using a noise machine or earplugs to help block out unwanted noise.

6. Practice some relaxation techniques before bedtime.

Relaxation techniques like deep breathing or progressive muscle relaxation can help ease you into sleep. Try practicing them for a few minutes before bedtime.

7. Determine where the problem lies.

If the problem is falling asleep some people find melatonin helpful. If the problem is staying asleep phGABA is reported by some people as helpful.

8. Consider using a sleep tracker.

If you’re still having trouble identifying the root of your sleep issues, consider using a sleep tracker to monitor your sleep habits. This can help you see where changes need to be made in order to get better sleep. I purchased an Oura ring and a Whoop. Ultimately I liked the Oura better.

I found that I needed additional help. I invested in an Ooler by ChiliSleep. This is a great tool to use if you find that you need more than just simple tips to get a good night’s sleep. The Ooler slowly lowers the temperature of your bed during the night which leads to deeper, more restful sleep. I highly recommend it! My current program has the bed heating up one-half hour before my bedtime (118 degrees). An hour later it cools to 65 degrees. Another hour later it cools to 55 degrees. One half-hour before I need to wake up it heats the bed to 118 degrees, a very gentle way to awaken. This process simulates the way our ancestors slept. Animal skin blanket warmed at the campfire, the ground slowly cooling, the sunrise warming the earth up.”

If you’re still struggling to get a good night’s sleep, consult with your doctor. They may be able to help identify the root of the problem and recommend some additional treatments. With a little effort, you can start getting the rest you need and feel more refreshed and energetic during the day.

If you need more help reach me at Contact.

The Bar & Plate: How we’re different

We are different from all the other gyms in town.

Sure, we have all the usual equipment: Racks, bars, plates, dumbbells. But what really sets us apart is our approach to fitness.

We use current science to power our coaching and programming. We evaluate progress because the only things that consistently improve are the things that are consistently measured. We use the industry-standard Functional Movement Screen to measure and course-correct every client’s journey.

But most importantly, we are a community not just a place to work out. We celebrate each other’s successes and support each other through failures. It’s what makes us strong – both physically and mentally.

I’m not a control freak but you’re doing it wrong*.

I’m doing a major project with another person. When the project matters it’s important to set goals. However, goals are just a measuring device.

I have several clients that share the same basic goals. In fact, last year I had two female clients that were the same age and had exactly the same goal. One nailed it, the other did not. Clearly, the goal is not the difference.

If the Goal is not the difference between success and failure then what is?

Processes and Tasks.

When I train visiting powerlifters I put a giant sticky note on the wall. It’s two feet wide by 3 feet tall. I write notes on it as we proceed through the workout. The lifter takes the note home when we are finished. Giant sticky notes are very handy things. I stole a couple of sheets for the project mentioned above. I asked my project partner to list the necessary tasks on the sheet. When she completed it I saw a list of our goals. A goal is only a measurement! If you set a goal of, for example, adding five pounds to your deadlift you only know where you are going, not how to get there!

Let’s look at an example. You want to lose ten pounds of fat by 9/1/2021 and today is 6/15/2021. Ten pounds of fat is equivalent to 35,000 Calories, so we need to reduce our Caloric intake and increase our activity level by a combined total of a bit less than 500 Calories every day. So task #1 is to walk an additional 10,000 steps daily (~300 Calories) and task #2 is to reduce daily carbohydrate intake by 50 grams (200 Calories). These 2 tasks are not enough, the third task is to measure progress and adjust #1 and #2.

This looks like this:

Goal: Lose 10 pounds by 9/1/2021

  1. Get at least 10,000 steps in every day by 8:00 pm
  2. Reduce daily carb intake by 50 grams by eliminating:
    • Reduce toast at breakfast from 2 slices to 0 slices
    • Record all food intake before every meal
    • Adjust the last meal of the day to ensure that the carb level is not exceeded
  3. Weigh in every Friday before breakfast.
  4. Adjust macro-nutrient targets based on the new data.

While we agree that the math presented here is far too simple, the example works. Setting goals is great but it is merely the way you determine that you have accomplished the task. The real magic happens when you break down the processes needed to accomplish it.

Need help setting goals and creating processes. I’m here to help. Call me.

Bill

  • I may just be a control freak, but only in the good way.

Sweet Garlic Baked Pork Steaks

I am always on the hunt to find more ways to use different cuts of meats.  Even better if they are cheap and/or on sale!  A few weeks back, I found a massive sale on pork steaks… All I could think is, “Challenge Accepted!”  Pork steaks are fattier than a pork chop, but sometimes fat equals flavor.  The pork steaks also absorbed the sauce much better than the chop.

Serving Size: 4

Ingredients

  • 2 pork steaks
  • 2 tablespoons tomato paste
  • 1 ½ teaspoon of monk fruit extract
  • 3 cloves of garlic
  • 2 tablespoons of coconut aminos
  • ½ teaspoon of oregano
  • 3 tablespoons of olive oil (divided)
  • 1 tablespoon of butter
  • Chopped parsley (optional)

Directions

  • In a large resealable bag combine the tomato paste, garlic, coconut aminos, monk fruit extract and oregano, and 1 tablespoon of olive oil.  Mix to combine. Add additional water if the sauce is too thick
  • Place the pork steaks in the bag and mix around. 
  • Marinate for at least 3 hours in the fridge, or overnight.
  • Preheat the oven to 400 F
  • Heat the remaining 2 tablespoons olive oil in a large oven-safe skillet, or cast-iron skillet, over medium-high heat.
  • Add the pork steaks and all sauce to the skillet; sear the steaks on both sides just until browned, about 2 minutes per side.
  • Remove from heat, add butter, and place the pork steaks in the preheated oven.
  • Cook for about 15-18 minutes, until cooked through.
  • Removed from the oven and transfer the pork steaks to a serving plate.
  • Spoon the sauce over the steaks and garnish with parsley.

Macros posted above are for the recipe WITHOUT the pork steak.  Your steak needs to be added in separately based on what size you buy

-Laurie Anne

Strength Training for Children.

I read the article Strength Training for Children and Adolescents: Benefits and Risks, by Davide Barbieri and Luciana Zaccagni. This article is assessing the benefits and risks of early participation in strength training related to children and adolescents. There’s a lot of personal beliefs that children and adolescents should not partake in resistance training because they are still growing. But again this is all personal beliefs, not scientific evidence backing this statement. The article addresses this situation but argues that scientific evidence should be the primary resource for this topic. In fact, recent studies don’t dislike the fact that children and adolescents take place in resistance training programs. There obviously has to be proper supervision by a professional teaching the proper techniques and medical clearance before participating in this type of activity. This article also lists many great benefits of this population participating in this mode of physical activity. For example, Barbieri (2013) tells that “… supervised strength training, involving weight lifting (bench press, leg extension, lat pull down etc.) and stretching, after an adequate warm-up, has proven to be effective in groups of children, males and females, increasing strength, reducing skinfold thickness, improving body composition, motor skills and flexibility.” Also, resistance training has a great effect on skeletal mass. For example, Barbieri (2013) states that “… skeletal exposure to mechanical loading during growth seems to be an effective strategy to increase bone mass and density”. The article continues on giving other examples and commentary of the perceived benefits and risks of strength training for children and adolescents. 

Reference

Barbier, D., & Zaccagni, L. (2013). Strength Training for Children and Adolescents: Benefits and Risks. Collegium Antropologicum, 37(Supp 2), 219–225.

-Gino

Carb Friendly Cabbage Rolls

Welcome to February! For my Polish background, that means that it is time for FAT TUESDAY! There are many things that we like to enjoy around this time of year, and most of them are a big “no-no”. My goal is to take some traditional meals and still enjoy them without undoing my whole day. Here is my twist on the family’s cabbage rolls.
Prep Time: 20-30 Minutes Cook Time: 1hr 15min Servings: 12

Ingredients
• 12 cabbage leaves
• 1 cup of cooked cauliflower rice


• 1 egg (beaten)
• ¼ cup heavy whipping cream
• ¼ cup diced onion
• 1.5 pounds ground beef
• Salt to taste
• Black pepper to taste
• 4 cloves of garlic
• 1 Tablespoon garlic salt
• 1 Tablespoon onion powder
For the Sauce
• 1 15oz can of tomato sauce
• 3 Tablespoons brown sugar alternative (see notes)
• 2 Tablespoons lemon juice
• 3 Tablespoons of Worcestershire sauce (see notes)


Instructions

  1. Preheat oven to 375.
  2. Bring a large pot of water to a boil. Boil cabbage leaves for 3 minutes; drain.
  3. In a large bowl, combine rice, egg, milk, onion, ground beef, salt, and pepper.
  4. Place about 1/3 cup of meat mixture in the center of each cabbage leaf, and roll up tucking in the ends.
  5. Place cabbage rolls in a large baking pan.
  6. Mix tomato sauce, brown sugar, lemon juice, and Worcestershire sauce.
  7. Pour over cabbage rolls.
  8. Cover with aluminum foil.
  9. Bake at 350 for 75 minutes.
    Notes:
    Using a brown sugar alternative, such as Swerve or Truvia, has many benefits. These options have ZERO calories, ZERO net carbs, non-GMO, and non-glycemic (this means it does not raise your blood sugar levels!)
    The recipe, and macros, are built using a regular Worcestershire. There are healthier options if you are willing to make them. If you are interested, please see the recipe here

-Laurie Anne