Last week we talked about the signs that you may not be sleeping enough and just how important sleep is for our bodies.
Well this week I want to give you some tips on how to help yourself get a good night sleep! When this idea was presented to me I'm not going to lie I laughed. Oh great, one more thing I need to plan lol The morning routine I could get behind but I didn't buy into this one right away and you might not either and that's ok. But try and take something away from this to see if maybe it could help!
Step 1: Set your phone to Do Not Disturb. This one hurt my anxiety in the beginning until I figured out that you can set Do Not Disturb but still allow phone calls in which made me feel better in case there was an emergency. So really it will stop all notifications from coming through, text messages, comments on Instagram, e-mails. They will still be on your phone but they won't show up. This helps limit distractions and gets you ready for rest!
Step 2: Choose a wind down activity. This can be yoga, reading, journaling, you get the idea. It should be something relaxing that helps you destress from the day. I find journaling works really well if you are super stressed. You can set a timer for 5 minutes and just do a brain dump. Get all the emotions of the day out. This helps clear your head so you are ready to sleep!
Step 3: GO TO BED! I know lol it sounds funny even writing it but seriously you aren't going to get a good night sleep watching TV on the couch. Not going to happen. You actually need to bring yourself to bed at a normal time and no that normal time is not 1 AM! (Unless you are a shift worker and then I totally get it and thank you for all you do!). If you have to wake up for work at 6 than you need to be asleep by like 10 to get your 8 hours of sleep which means you need to be in bed earlier than that!
Remember sleep is important. I know we all have those times where we just can't get enough sleep but having a routine helps your body get used to falling asleep at a certain time!
Happy Sleeping!
Happy Saturday! I wanted to hop by and give you this important message for this weekend because I hear a lot of this going around!
Do not punish yourself with exercise. When you get into that mindset you will start resenting working out because you will associate it with something negative rather than all the positive it brings.
I totally get not wanting to lose your progress but it is not going to happen with one meal or in one day or really one weekend!
If you can relate to this I want you to do this...
Each morning when you get up be intentional about how you will show up that day. Will you do your workout? Will you focus on your nutrition? Will you go to the party and have one margarita and then seltzer? Pick your one way to show up and stick to it and let the rest happen. Remember this is for a day, not every single day. One day letting yourself eat outside your plan is going to be ok!
Have fun and make good memories, and please be safe! Uber is a fantastic ...
Here is a little preview at tomorrows lunch meal prep recipe!! If you do not subscribe I would totally join now to grab this recipe!
Use the code Mealprep for a free month!
Sometimes we struggle with our progress because we are doing too much too quickly! This journey is going to take time and if we do too much at once we are going to get overwhelmed and will end up making it harder!
These are 3 signs that you may be starting off with too much and may need to scale it back a bit!
https://www.coffeedonutsfitness.com/post/3-essential-signs-you-are-starting-with-too-much
I get this question often, rightfully so I guess lol I mean I have Donuts and Fitness together in my business name which can be a little confusing. I want to straightforward tell you what it is and what it is not!
IT IS...
- A mindset nutrition company focused on building healthy habits to lead a healthy lifestyle. I am about building small sustainable healthy habits! My belief in regards to nutrition is balance. I am not a big believer to completely cutting things out of your diet.
- A source of motivation and tips for making better choices in a reasonable fashion. I love sharing tips I have found along my journey. My goal is to help you on your journey!
- A place to find healthy recipes you can easily incorporate into your busy weeknights. Creating healthy recipes for families is one of my favorite parts of what I do! I can't wait to share them with you!
- A source of tips to work with your family on making better choices, yes that means your children also! I love to work with ...
Hi There, I'm Sam!
I am the owner of Coffee Donuts Fitness!
Most days you can find me running around because I am a busy mom of 2 boys! I am usually with my family or doing some kind of activity! We are a very active family!
I am mostly known for helping other busy moms with meal preps and planning. I love serving others by giving them strategies to help them be successful on their wellness journey and to feel great while doing it! I am most passionate about my health, my family, and inspiring others to lead a healthy lifestyle while still enjoying some yummy treats along the way!
I create courses, teach, and inspire other moms who struggle with trying to fit it all in. I know what it is like to be really busy but still want to be able to focus on getting healthy! It can really be hard! I am so lucky to be able to inspire and teach them to focus on their healthy while leading a busy life and without making excuses!
When I'm not busy working on building my community you can catch me ...
Hey members! My new website is up and running and I would LOVE to be able to show it to you!
There you will find all my weekly blog posts, weekly challenges, a monthly bonus recipe, and some free trainings thrown in!
Also I am so excited to bring to you the Coffee Donuts Fitness Academy! On this part of the site you will have access to ALL my recipes, exclusive trainings and posts to help guide you through your journey!
Because you all mean so much to me I have a special deal just for you! Come check out the new Academy and use the code CDF15 to save 15% off the monthly membership!
I hope to see you there!
