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Life Coaching Tips For Better Sleep

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Are you someone who finds it very difficult to fall asleep at night? Then you need not worry as you are not the only one, for there are millions of such people who suffer from sleep deprivation. Life coaches believe that for an individual to function properly in life, it is essential to sleep well and wake up feeling refreshed.

However, this may seem easier said than done for many. Sleep problems are caused by many factors, most of which are related to our habits and schedules and therefore the simplest solution for better sleep is to change those habits or schedules that cause the problem.


Here are some important tips to ensure better sleep that from a life coach:

1. Inculcating better habits during the day

Sleep deprivation is largely caused due to unhealthy habits being followed during the day. Life coaching experts believe that if you follow certain practical advice during the day, then it is possible to get better sleep in the night. These include exercising regularly during the day as this helps promote better sleep. Moreover, where possible it is better to avoid napping towards the end of the day as this can disrupt the body’s sleeping pattern. Apart from this, certain changes in lifestyle such as reducing the amount of alcohol or caffeine consumed during the day will help promote better sleep at night.

2. Creating a conducive atmosphere for sleeping

Factors in your bedroom, such as the bed size, its quality, size of the room, ambiance in the room, can affect your sleep ability and quality. By making certain minor changes in your room, life coaches believe that it is possible to create an atmosphere that is conducive to sleep. Your bed should be large enough to hold you completely as well as comfortable enough to lull you into a calm sleep. Similarly, the noise levels in the room, if kept low can also help in better sleep. Proper ventilation and darkening of the room also helps. Lastly, many people tend to watch television while in bed, which could lead to a disruption in their quality of sleep.

3. Prepare well for sleeping

Maintaining a proper schedule is advantageous in all aspects of life, be it your career or even your sleeping pattern. Life coaches suggest that those people who maintain regular times for sleeping and waking up are more inclined towards better sleep, than those who follow irregular patterns. Setting a bedtime routine is another simple way to ensure better sleep. Similarly, they also opine that it is best to avoid foods that disrupt your sleep, especially when you are nearing bedtime. Doing some yoga or meditating or listening to some soft music or reading or even having a bath before bed, all help in relaxing the body and induce sleep.

4. Avoid worries and tensions before sleeping

The human mind is filled with worries and stresses about the future, this could be career related, relationship issues and so on. This constant worry leads to lack of sleep. Business coaches suggest that instilling feelings of confidence can actually help overcome such worries. Self confidence will lead to taking action which gives people a sense of being more in control and eventually leads to achievement, which in turn can help to diminish worries. Many life coaches suggest that for better sleep it is important to stop worrying and start taking charge of your life.

5. Awakening in between and getting back to sleep

There are many people who have a tendency to get up in the middle of the night and then have difficulty going back to bed. If this happens, then it is best to stay calm and focused; if possible, going back to bed and using some relaxing techniques will help soothe your body and make it relax. Most people watch television during such times, without realizing that they are actually causing more harm than doing good; it is advisable to avoid such activities, which will cause the mind to become more active than relaxed.

Following the above mentioned techniques on a regular basis, it is possible to induce sleep and ensure proper rest. With better sleep, people tend to find they feel better, are more energized and focused and are able to achieve more with less effort in their day. Although we cannot always have a proper night’s sleep, it is worth making an effort as often as possible to have a very good night’s sleep.

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How Much Protein Do You Need to Build Muscles?

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When it comes to body building, proteins for building muscles is one of the most misunderstood concepts. Also, it is not enough knowing what proteins and how much to have, it is also necessary to understand when to have the proteins to gain maximum benefits from your diet.

Proteins are one of the most important components for muscle repair and muscle building. However, you need to have the right combination of protein, carbohydrates and fat to build good muscles.


There are different TYPES of protein which are metabolized differently by the body.

  • Protein from Meat and Eggs
  • Protein from Grains
  • Whey Protein

It is not just about the nutrient that you take that accounts for muscle building, it is equally important when you take them. If you get your nutrient timing wrong, your body could end up storing the protein as fat instead of muscles. The body can metabolize whey proteins much faster than the ones from grains, meat and eggs.

Immediately after an intense workout the muscle glycogen stores would have got depleted. Whey protein, which is easily broken down by the body is good to have immediately after the workout. Also, coupled with whey proteins, you need to take carbohydrates that produce glucose with high Glycemic Index. This glucose will trigger an insulin response which has the property of driving the broken down calories to be stored as muscle glycogen.

How much protein your should have per day is very relative. The general rule of the thumb is that you can have 1 gram of protein per pound of body weight. During the muscle recovery time much after your workout, you can have other proteins from grains, meat, eggs etc. This will be metabolized and absorbed much slower by the body aiding muscle recovery.

Right combination of protein, carbohydrates and fats taken at the right time with the right exercise workout routines is vital to muscle building. If you get this combination right, you will be able to build muscles and have a very good physique without too much effort. If you get this wrong, you will be left only with pain and frustration along with no gain of muscles.

10 Great Cardio Routine Makeover to Get Lean Fast!

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If you have been a follower of my site for quite sometime now, you already have an idea that I am not a cardio fan. Cardio machines have their share of advantages and disadvantages. However, I learned that people can get very different result than what they expect if they do not use machines properly.

For instance, I have witnessed saddlebags on many who have used machines the wrong way: nobody want to see that on their body.


If you still weigh the same months after you start doing cardio routines, you must be thinking that you are doing your routines inappropriately. You are right!

If this is the case, this is the perfect time to give your cardio routines a different mix before you ask a fitness expert for help to shed those fats. I have listed below things that can help you on your cardio routines:

1. Combine high and low intensity cardio.

There is no need for long sessions of low-intensity cardio if your goal is only to shed those fats away. You will hear a lot of fitness gurus telling you that you can burn those fats easily when you do low-intensity cardio. Yes, you will burn those fats when you do the 40 up to 90 minutes cardio session though it will not have a big effect on your metabolism.

However, doing slow steady cardio sessions will have fat-storing hormonal effects on you. Additionally, your body will get used to it after 6 months storing some extra body fats preparing your body for the next round of cardio sessions.

2. Introduce (true) interval training.

If doing exercise has become a daily routine to you, then you know the term “interval training” – varying high intensity workouts with lower intensity sessions. This is great since it gives you more endurance to do harder routines in a short period. Additionally, it keeps your energy twice higher when you perform high intensity cardio.

Moreover, your metabolism will develop if the resistance on the routine is high enough. The only issue you would most probably experience is your lack of determination to push yourself more. You can spend a minimum of 20 minutes for effective interval training.

You need to make sure that by the time you reach the high intensity, you have to push yourself so hard that you almost feel like you are going to collapse while you are getting near the time you set for your routine. Ways to recover are either to standstill or just stay relaxed and take it slow. If you still feel the same before and after the workout, then your routine is not yet enough.

Lastly, there should be variations on your routines. You can try two different routines in a minute or a 45 seconds hard routine with 30 seconds dedicated for recovery. Routine variations will play an important role if your want to see your desired results.

3. Try some sprints.

Did you ever wonder how is the body built of a sprinter differs from a marathon runner? Sure, there is a big difference. When we think of sprinter, we think of them spending more time running but they are also into bikes or doing cross training for both.

Though interval training may improve either or both speed and resistance, sprint is based solely on speed. They are done for a specific distance on given period that is followed by a complete rest.

4. And a few hills.

Hills are a great way to develop those lean muscles on your gluts and legs and to increase your metabolism as well. While some cardio will not have a long-lasting effect on your metabolism, using hills for your cardio routine will. This is definitely the best approach to cardio training. You can change the inclination setting of your treadmill to at least 8 or go to a handy hill in a local park near your place.

You can get started with a simple brisk walk and as your body get along with the routine, you can combine it with other training like a light running. If you like pushing yourself more, you can integrate training or sprint based training while on hill for up to 20 minutes instead of just doing a simple light running. This is a kind of workout that your body will find hard to recover the first few times you do it.

5. Combine cardio to other training routines.

Have you ever thought of combining your cardio routines with other training that you are doing? If you are a busy person or feeling stressed, doing cardio routines alone can activate a stress hormone reaction to your body that builds more storage. If you are not stressed and you did a cardio more than you are required to do it, it will also have the same hormonal effect on you.

So, when can you consider cardio training as excess? This is doing cardio anything more than 2-3 minutes in a week and longer than the average 20-minutes per routine. You can forget about this rule if you are training for endurance event, as some experts will say that weight training is better in this kind of event than cardio. Real training is a kind of training that our bodies were designed to do. It can include bending, squatting, twisting, lunging, pushing and pulling some kind of heavy objects.

6. Focus on your workout to see results.

Some people’s minds drift away while doing their workout on a cardio machine while their bodies just go through the motion. If you are serious on spending some time on the gym, then you have to focus more.

At times, you might feel like it is just right to follow the speed of the cardio machine, that is fine. However, if you do this all the time, you are not serious enough on your training. In this case, you have to make a choice – push yourself to train to see those results or just stay at home and relax.

7. Mix it up in the great outdoors.

Doing cardio routines may include using some sort of equipment. Sometimes, however, the best workouts that you can do are the ones that includes spontaneous activity or some casual or organized sport.

If the routines that you are doing in the gym are no longer a challenge to you, it is high time for you to hit the outdoors. You can join a Frisbee game, try rock climbing or tag along with your friends that play a certain sport. You can also try new ideas that you can start doing with your friends!

8. Turn your weight session into cardio.

This is my most preferred cardio training. Since I learned how much more weight training that truly works is effective for keeping my clients and myself lean, I have looked for more ways to improve it. This is the reason why I love circuit training. This saves you a lot of time, helps to tone your body, and you will see those sweats coming out of your body as it never did before.

Lastly, it takes care of cardio training without having to use cardio machines. It is very simple – you can choose 3-8 weight training exercises (bigger movements is more effective compared to isolated ones) and do it again, one set of each. Take time to recover for 90 seconds and then repeat it 3-5 times. A break is optional, that is if, you want to keep pushing yourself more on this routine. You will see that this routine really works.

9. Use your upper body.

Your legs also need breaks. On the other hand, if you have been accustomed to heavy training, then it is high time of doing something more than performing the traditional cardio training. You can do some upper body cardio. I would recommend rowing machine. You will know how effective this machine the moment you used it.

Spending just 5 minutes on the rowing machine will really get your heart pumping faster. I like using the rower for some sprint training or for interval training – 100 meters flat out and then followed by at most 200 to give your body some time to get used to this routine. However, if you really want to see some lasting results, a shorter and harder combination will be a better option.

10. Just stop.

What if you were told to cut out cardio training altogether? This may not be for the long term but only for a couple of weeks. You might start to think of doing a very different routine than what you are doing before. This is fine. Everybody deserves a break. In most cases, people notice that by the time they cut out their cardio routines, their performance improved on some other areas.

You may hear others that when they are doing weight training, they are not giving their 100% on it so that they can save some of their energy for cardio. I have been a cardio queen for years but this did not stop me from improving my training by trying out some other routines and ‘no’ is not an option here. I would advise at least 2-4 weeks of cutting out your cardio routine each year for maximum results.

The choice is yours. In the meantime, try to get started by doing all the things I have mentioned here and I mean right away. I can guarantee you that you would be able to see the result in just a week or two and the visual results will soon follow.