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Are you sleeping well?: This Week's Focus on Mastering your Sleep​ - Newsletter Vol. 3




Welcome to the "Take Your Life Back" newsletter! As a busy professional, it can be challenging to prioritize your health and fitness goals amidst your busy work schedule and other responsibilities. However, maintaining a healthy lifestyle is crucial for your overall well-being and success in all areas of your life.


This newsletter aims to provide you with practical tips, strategies, and inspiration to help you get and stay fit, even with a busy schedule. We'll cover a range of topics, including healthy eating, exercise routines, stress management, and more.


As your guide, I'll share my personal experiences and insights as a busy professional who has successfully incorporated a healthy lifestyle into my daily routine. Together, we'll explore various ways to prioritize our health and fitness, and ultimately achieve a happier, healthier, and more fulfilling life. So let's get started and embark on this exciting journey towards TAKING YOUR LIFE BACK AND BECOMING A BETTER, HEALTHIER YOU!


Newsletter #3:


Hello and happy Monday!

I hope this newsletter finds you well-rested and ready to tackle the week ahead. As we dive into another busy week, I want to remind you that you are capable of overcoming any challenges and achieving your goals. I believe in you, and I'm rooting for your success!

Before we get started on this week's focus, I'd like to share an inspirational quote:

The greatest glory in living lies not in never falling, but in rising every time we fall. -Nelson Mandela


The way to get started is to quit talking and begin doing. - Walt Disney


Why did I choose those two quotes? They are simple yet powerful, and I wanted to remind you to take on that daunting task - the one that seems almost impossible to start and even harder to imagine completing. You will be so happy and proud of yourself when you do. When I first started the 75Hard challenge, I failed so many times it was unreal. People would often ask why I even tried. The point to me was not that I was failing, but that I was starting over every time I failed. Each time I fell down, I would dust myself off and think about what I did or didn't do, and then I would start again. This became a powerful way to strengthen my resolve and build that inner confidence in my abilities to take on tasks that I did not want to do - at least inherently, anyway.


How did I fail, you might ask? Well, one day it was a colleague who wanted to drink a few beers (FAIL), and so I acquiesced (had to look up the spelling on that one (wink)). Another time, my wife made some delicious cookies (FAIL) that definitely weren't allowed on the diet I had agreed upon. I even had one day where I just didn't want to drink the water (FAIL) as I had agreed. After more than a year of starting and failing but never losing sight of the end goal, I dug deep inside my soul and found a well of inspiration that would propel me to finish the challenge once and for all, right? Yes, but can you believe that this time I failed because I caught COVID? That's right, 57 days in with only 18 to go, I was laser-focused and feeling incredible that I had taken on this impossible challenge and was winning. It felt great. Ask any of my colleagues who were around me at the time - I was flying high and feeling very good about not only completing the challenge but also feeling like I could accomplish anything I set my mind to.


Well, I caught COVID, and not only could I not complete my daily tasks (believe me, I tried), I had to fail myself again (COVID = FAIL). That rocked my world for the next three months as I slowly slipped back into bad eating habits, lackluster workouts, you name it, I had regressed. Some people said it was COVID, and I should have just started where I left off. WRONG! That is not how it works, and I am not special with my own set of rules, so I must begin yet again...


I mustered up the strength and started for the fifth, sixth, or seventh time. This time, though, I would not let anything stop me! In fact, some sixty days into the challenge, I found myself driving home from Huntsville, AL, on a work trip and running out of time to complete my second workout. I stopped at a rest area, ran around the parking lot, and got the job done! You see, if you want to do something bad enough, really want it, you will find a way no matter the circumstance. I completed 75Hard that time and am a better person all around because of that challenge.


Okay, story time is over, let's get back to business.


This week's focus is on mastering your sleep. Sleep is the lead domino and will either help or hinder your progress to #takeyourlifeback.


How well you sleep matters. I am going to list a few tools to help you attain better, more restful sleep. If you already sleep well, I am jealous, because I do not.

Follow your circadian rhythm



Be careful with light exposure - there is a ton of information on this but you need to view sunlight when you wake up and you need to stay away from bright lights when you want to go to sleep.



Keep a consistent sleep/wake schedule - this is more important than you think and when your body is in a consistent sleep/wake routine, you will notice and you will sleep and wake better - not to mention have higher overall levels of energy. DO NOT sleep in on the weekends, I know it is tempting but this will set you up for low energy when the week begins. I wake up the same time everyday. This is often when I get "me" time because the rest of the household is still snoozing. I use this time to do stuff I want to do - read, write or whatever.

From Andrew Huberman -



Please visit this website for science based tools and further explanation of the topics I mentioned above.



Have you ever had a night where you wake up and do not feel rested? I think we all have. Next time that happens, try this - there is a tool you can use to restore your body in ten minutes. It is called NSDR or non-sleep-deep-rest. Here is a link to a free script on the YouTube for this protocol. I use it and it WORKS very well!




Remember, proper sleep is essential for your health and overall well-being. If you aren't sleeping well, please learn and take the proper steps so that you can begin to sleep well. You will thank me later!

Okay, enough about sleep for now, I will circle back to sleep from time to time just to keep you in check and make sure you don't forget.


As always, I hope this newsletter has provided you with valuable insights and inspiration to help you prioritize your health and fitness goals. Until next time, keep taking steps towards a happier, healthier you!



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