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Lesson 12 – Zzzzz

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    Tracking

    Search your tracking for your new habit “#E4A Zzzzz”.
    Check yourself on your training consistency, and take one hour this week to review and check yourself on your previous habits. Reaffirm your commitment to your success.

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    Press play

    Check out the lesson video. Work to master this habit.
    We’ll discuss sleep hygiene, tactics and habits in our calls.

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    Have fun!

    You’re already awesome. Push harder. Inspire your next evolution.

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Lesson 12 – Zzzzz

[text_block style=”style_1.png” align=”left”]Getting enough sleep at night is a conscious choice we all have to make (especially if you are one of those people who use work as an excuse to stay up late).

It may be occasionally necessary to burn the midnight oil in order to knock out a major task, sure. However if there is one thing that has been at the backbone of EVERYTHING we’ve done it’s that Preparation Wins! A little foresight goes a LONG way toward achieving our goals.

It has become, almost a badge of honor to not get enough sleep at night. You’ve heard yourself say it; “Whew, I’m operating on only 4 hours.” or “I had to put in a long on last night.” No bueno.

Not only is this detrimental to our mental health, but to our physical health as well. At night our bodies have a chance to complete processes, heal, and reset for the next day. If we are constantly shortening this time, we dig a hole, compounding a negative in our health equity.

The less time we sleep the more likely we are to retain excess body fat as well as have access to less brain power. Another way Sleep deprivation is linked to fat gain is that when we stay up late we tend to snack late. And most of the time we aren’t reaching for fiber rich carbs or lean protein. Late night we crave cookies, cake, chocolate, and other sweets. An easy way to avoid this predicament is to GO TO SLEEP. But if you have to eat something have a small meal with protein and veggies, not chips-ahoy (Arrrrgh, Ahoy Matey!).[/text_block]

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“Sleep Your Way to the Top.”

by Arianna Huffington

In this short talk, Arianna Huffington shares a small idea that can awaken much bigger ones: the power of a good night’s sleep. Instead of bragging about our sleep deficits, she urges us to shut our eyes and see the big picture: We can sleep our way to increased productivity and happiness — and smarter decision-making.

Arianna Huffington is the co-founder and editor-in-chief of The Huffington Post, a nationally syndicated columnist, and author of thirteen books. She is the co-host of “Left, Right & Center,” a political roundtable radio program.[/text_block]

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Bonus Reading: http://en.wikipedia.org/wiki/Sleep_deprivation
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A great way to get better sleep at night is to establish a sleep routine.

Here are a couple of tips to help you establish good sleep habits at night: turn off the TV and computer an hour before bed, put your cellphones in the next room, set a comfortable temperature for your bed time, take a warm bath or shower. Pull out a piece of paper and write down all your thoughts. Try clear your mind so that it is ready for bed and not going over the list of things you need to get done the following morning. Try to instill these habits into your sleep routine, and watch the magic happen. It is all about you finding your niche, and getting as much rest as possible.

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Dave Chappelle’s Idea of a Sleep Aid. (Yes we know it’s inappropriate, but its FUNNY!)[/text_block]

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Congratulations on your progress to date!  You should be looking PRETTY good by now.

That’s it for now. Turn in your homework and participate in the discussion just 10 minutes a day for the MAXIMUM results (it’s a proven fact)![/text_block]

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[op_liveeditor_element][text_block]IMPORTANT In addition to practicing and tracking your new habit, “#E4A Zzzzz“, we still want you to continue to build on your previous habits. We still want you to practice those habits, but you will now be tracking “#E4A Zzzzz.”[/text_block][/op_liveeditor_element]

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[text_block style=”style_1.png” align=”left”]You no longer have to track your previous habits, but YOU ARE TO STILL PRACTICE THEM.

We want you actively tracking your new habit, by answering one question: “Have you slept a minimum of 7 hours in the past 24 hours?”

Your tracking will be simple yes or no tracking.  Daily, either you did or you didn’t. That’s it![/text_block]

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Support, Support, Support…

All the while you’re making this series of single changes in your day, you’ll have questions.  We encourage you to ask us directly!  Our coaches and mentors can help untangle and knots.  Also you’ll be innovating!  Your solutions to issues will be hugely helpful to other people in the class, so again we want you to share.  You can post questions to us on the “Coach.Me” app or website as well.  We win together.[/text_block]