Posted in How To's

My Favorite Products For The Best Night’s Sleep

Getting a good night of rest is more difficult to come by than ever. Between the hectic schedules, managing kids, husbands, commitments, the increased screen time & chronic stress levels it truly doesn’t come as a surprise. Night time routines, among other things, are still in high demand and an imperative part of learning how to sleep like a superhero. Without proper rest, it is nearly impossible to tackle the day ahead to the best of your ability.

 

I have personally battled insomnia (in addition to high stress, demanding schedules & life in front of screens) for over 10 years. Sleepless nights and resulting fatigue are miserable! Over time, I have found several products that have helped me wind down, improved my sleep and have become some of my biggest tools to prioritize restfulness & turn my sleepless nights into the 7-9 hours of restoration that our minds and bodies so desperately need.

 

Below are my favorite products (and links to purchase) to help you wind down, unplug and get a better night of sleep. Let’s dive in!

 

  1. For those using melatonin, habit forming sleep aids or a prescription to encourage sleep you may notice that their effectiveness wears off rather quickly. The body quickly identifies these “false” substances and builds up a tolerance because of their limited ability to “hack” into cellular structures. Exchange your old sleep aids for Serenity capsules, a completely natural, plant based capsule filled with essential oils and coconut oil that will give you an incredible nights rest without the harmful chemicals or tolerance build up. An equal alternative is using the Serenity essential oil blend as a pillow spray, on the wrist or under the tongue.
  2. If you are spending a fortune on bedding and sheets with little to no return on investment, return them for a set of bamboo sheets. These sheets are silky soft, absorb more moisture than cotton and allow for the perfect temperature while you rest. The fabric allows them to keep cool when needed and also provide warmth easily as an alternative. They are a small investment compared to other high thread count sheets and are a must have staple in your linen closet.
  3. Allergy season, climate changes, germs and dusty air vents all contaminate the air we breathe. At night, this can result in sleepless nights of coughing, scratchy throat or other common allergy systems preventing you from sleeping like a superhero. Investing in an air purifier will eliminate those symptoms and ensure that every breath is free of anything keeping you from a good night of rest. They range in price, function and size. We have one in each bedroom of our home!
  4. In addition to bamboo sheets, sleeping under a weighted blanket has proven health benefits that you won’t want to miss. These blankets, usually ranging from 15-20 lbs ease insomnia, help with sensory processing disorder, fight back against stress, reduce anxiety, improve focus for ADHD, encourages calm, aids in PTSD, panic disorders and symptoms of OCD and depression all while improving your sleep. In my experience, the added weight doesn’t equate to either additional heat or an increase in temperature. These blankets have built in temperature control systems to provide you with all of the benefits without sacrificing any comfort.
  5. Sleeping soundly involves more than a solid night time routine and the products above. The way we wake up each day has an equally profound impact on our energy levels, focus and ability to fall asleep naturally again the following night. Our bodies are designed to rise with the sun and begin to wind down after sunset. We have trained ourselves to wake up to harsh alarms, loud noises and snooze buttons, all of which have absolutely no benefit to our natural sleep cycles or circadian rhythm. The more effective and beneficial alternative is using an light alarm clock with light simulators. These simulators create the natural lighting of a sunrise (and sunset to aid in winding down) each morning rather than alarming our bodies with loud noises and rude awakenings. Waking up to light rather than racket encourages your body to wake up naturally as it would if you had left the windows open and the sun was peeking through, nudging you awake to start another day.

For more information on sleep, natural remedies or to gain access to helpful resources designed to improve your health and wellness, please visit www.carsonlainefitness.com

Posted in How To's

Avoiding Holiday Weight Gain: 8 tips for tackling the holidays stress free!

Navigating the holidays without gaining that annual 5 lbs of “fluff” can be the most challenging obstacles for those practicing mindfulness around health and wellness.

Some approach the holiday season swearing to resist the endless amounts of cookies, cocktails and other sweet-treat temptations included in most social events between the November and the New Year. They are ambitious.

Others enter the holidays surrendering their health and fitness goals completely. Returning to family is stressful enough. Just the thought of returning to family with their goals as a top priority seems laughable. Their goals, progress or intention of approaching the holidays with balance and mindfulness is simply out of the question. Why miss a  a prime time opportunity to maximize every gathering, party and temptation when starting over on January first is the familiar routine?  The decision is made that their goals can wait and right then they head face first toward the dessert trays.

There is massive grey area between these two extremes. However, navigating the space between restriction and a free for all is too overwhelming! American’s have embraced approaching the holidays with a hyper focus on the food and temptations. In reality, these special days have absolutely nothing to do with food.

For those looking to approach this year’s company parties, family dinners and exciting get togethers with mindfulness, balance and a realistic approach KEEP READING! Be empowered to incorporate healthful habits into this year’s holiday season without the stress! Below are my go-to tips for enjoying the holidays without putting your health on hold.

TIPS FOR NAVIGATING THE HOLIDAYS THIS YEAR:

1. Setting expectations:  Set an expectation on what needs to happen in order for you to enjoy the holiday season without sacrificing your goals. How do you want to feel after the party? What obstacles might you face? Examples of expectations include deciding on a number of alcoholic drinks you will consume before you even arrive at the party, or to premeditate a plan of attack for the inevitable desert trays. Will you have one of each? Avoid it all together? Make a plan and set the tone for the evening.

2. Don’t be a hero: Never show up to a party hungry! No one can make good decisions on an empty stomach and will usually resort to over eating from being overly ravenous for too long. Having a small meal or snack right before you leave will keep you from eating by the handful and encourage you to fill your plate with food choices resembling mindfulness and moderation because you aren’t on your hunger death bed.

3. Keep multiple snack stashes: Having healthy snacks at your fingertips can be a lifesaver when you are in a pinch! Have a supply of tuna, almonds, healthy bars, fruit, snack veggies and water at the ready whenever hunger strikes. Keep an emergency kit of snacks in the car, purse, gym bag or office! Don’t be caught empty handed when hunger strikes! This will prevent you from feeling too hungry and encourage balanced choices despite any curve balls that get thrown your way.

4. Dress for success: When you look good, you feel good. When you feel good, you tend to make better choices that align with your goals! Dressing in an outfit that shows off your figure will serve as a great motivator for you to avoid doing anything that would make you feel like a beached whale when you leave the party. Choose something that fits you right now, not last year’s ensemble that is too tight or no longer comfortable. You deserve to feel beautiful, confident and comfortable all season long.

5. Offer to bring a dish: Bringing an entre or appetizer creates an opportunity for you to prepare something that fits your needs and can also be enjoyed by others. Get creative with the usual holiday recipes and prepare something on the lighter side. Incorporate something with fresh vegetables or a yogurt spread instead of the usual butter and cream. Provide a fresh dessert option with berries and sorbet to balance out the sugar cookies and chocolate. The other guests will appreciate the variety and you can have the best of both worlds.

6. Fill your plate guilt free: It can be difficult to know what to expect when attending an event with zero insight regarding what will be available for food. Once you are settled and familiar with your options a great strategy is to prioritize what will go on your plate. Identify which dishes you’d like to enjoy the most and take note if there are some things you can go without. By prioritizing what goes on your plate you can enjoy your annual favorites without feeling like you over did it, or accidentally having a plate that resembles a small mountain. Fill your body with the foods you love and enjoy them guilt free. An approach allowing you to enjoy your favorite things in moderation will set you up for ultimate success every time.

7. Add some spritz to your cocktail: Cocktails are part of the fun! They also present significant temptation and an easy opportunity to over do it in the worst way. Create a spritzer version of your favorite beverage by pouring your glass with 1/2 seltzer of choice and the other half with you alcoholic beverage. Enjoy a buzz without all the empty calories (and half the hangover). Requesting “bitters” (available at any establishment serving beverages) to seltzer water is calorie free option that looks identical to a spirit for those that are bashful about cutting back on drinks.

8. Important reminders: The food isn’t going anywhere. You have the choice to treat the temptations of the holiday season like you do every other day of the year, but with better decorations! Remember that just because the calendar reads “November” and “December” your goals and priorities don’t require a pause.You to remember that you have the power to choose. Make the choice that best suits your life, goals and dreams this holiday season!

 

For more tips, tricks and resources for living your best life in your best body please visit www.CarsonLaineFitness.com