rich-life-blr - Tumblr blog

[rich-life-blr]

Consistent sleep of 7 - 9 hours is a massively under utilised tool when it comes to your health, weight, physical performance and mental performance. Dipping below 7 hours of sleep a night can: 👉 Increase hunger cravings the next day, in part due to hormone imbalance. 👉 Leave you feeling lethargic. 👉 Diminish your ability to retain information. A lack of sleep is linked to numerous health risks. As Matt Walker says in his book - Why we sleep - "Sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a non-negotiable biological necessity. It is your life support system, and it is Mother Nature's best effort yet at immortality." So then, how do you get consistently better sleep? Here's 3 ways: 👉 Regularity is king - Regardless of whether it's a weekday or weekend, go to bed at the same time and wake up at the same time. Regularity will anchor your sleep and improve its quantity and quality. Regularity will also help you to feel tired at the right time and awake at the right time! 👉 Keep it cool - Your body's core temperature needs to drop to allow you to get to sleep and stay asleep, which is why it's always easier to fall asleep in a cooler room than a warmer one - think trying to get to sleep when on holiday in a hot country. !8 degrees celsius will be optimal for most people. 👉 Time your caffeine intake - Caffeine can be slower than you realise to leave your system and can vary considerably from person to person. Drinking your caffeine late into the day can make it much harder to fall asleep and can even have you feeling more tired the next morning. That is until you have your next coffee of course! But sooner or later that stimulating effect starts to lessen and you are stuck in a cycle of needing coffee, yet, not necessarily getting the benefits you once were. Consider limiting your caffeine intake to before lunch. Sleep is quite possibly the biggest bang for your buck when it comes to your health and performance. Best of all, it's largely within your control and requires very little effort. #sleep #bedtime #goodnight #fitness #performance #health #sleeping #tired #sleepy

[rich-life-blr]

This was a hot one! ☀️🥵 #gym #homegym #homegymhero #garagegym #gymworkout #garagegymworkout #homegymworkout #resistancetraining #strengthtraining #noexcuses #turnup #showup #getitdone #norwich #mindset #mindsetiseverything #attitude #fitnessinspo https://www.instagram.com/p/CQMZaI8jfkT/?utm_medium=tumblr

[rich-life-blr]

Getting in some extra work before the dreaded dominos! 😂 #gym #homegym #homegymhero #garagegym #gymworkout #garagegymworkout #homegymworkout #resistancetraining #strengthtraining #noexcuses #turnup #showup #getitdone #norwich #mindset #mindsetiseverything #attitude #fitnessinspo #running #fitness #motivation #fitnessmotivation #cardio #cardioworkout #health #healthandfitness #run https://www.instagram.com/p/CQCI5ROj2dF/?utm_medium=tumblr

[rich-life-blr]

Roasted onion, chickpea and halloumi salad #food #foodstagram #instafood #foodpic #foodpics #norwich #norwichfood #dinner #dinnertime https://www.instagram.com/p/CP_ljLGjoFz/?utm_medium=tumblr

[rich-life-blr]

From one racket sport to another… these two are immense! #squash #tennis #rolandgarros #grandslam https://www.instagram.com/p/CP_gWyNjket/?utm_medium=tumblr

[rich-life-blr]

Salsa verde tuna sicilian tomato and pasta salad #food #foodstagram #instafood #foodpic #foodpics #norwich #norwichfood #dinner #dinnertime https://www.instagram.com/p/CP6ccvPDWsr/?utm_medium=tumblr

[rich-life-blr]

Nice steady jaunt this evening. Love this weather for running! #running #fitness #motivation #fitnessmotivation #cardio #cardioworkout #health #healthandfitness #noexcuses #showup #turnup #getitdone #norwich #appreciation #run #mindset #mindsetiseverything https://www.instagram.com/p/CP6U9USjKAm/?utm_medium=tumblr

[rich-life-blr]

It was so important to get this in the calendar this week! A lot has happened in the last 6 weeks and I should have been reflecting more regularly. Reflecting back gave me a chance to acknowledge all that has been accomplished and the results of hard work and tough decisions I’ve taken responsibility for. It’s allowed me to evaluate how I’m using my time and how I can use it better. It’s allowed me to consider what’s working and what isn’t. It’s allowed me to weigh up where I’m adding value and where I’m not… All our endeavours are a process, reflecting on that process and improving upon it is what SUCCESS looks like… #success #mindset #selfleadership #growth #motivation #mindsetiseverything #reflection #selfreflection https://www.instagram.com/p/CP58-4CjXFS/?utm_medium=tumblr

[rich-life-blr]

Salmon, asparagus, and broccoli with new potatoes #food #foodstagram #instafood #foodpic #foodpics #norwich #norwichfood #dinner #dinnertime https://www.instagram.com/p/CP34217DiXb/?utm_medium=tumblr

[rich-life-blr]

A bit of chest and abs for this evenings’s workout 👍 #gym #homegym #homegymhero #garagegym #gymworkout #garagegymworkout #homegymworkout #resistancetraining #strengthtraining #noexcuses #turnup #showup #getitdone #norwich #mindset #mindsetiseverything #attitude #fitnessinspo https://www.instagram.com/p/CP3zebgDk10/?utm_medium=tumblr

[rich-life-blr]

Pork stir fry with black bean sauce #food #foodstagram #instafood #foodpic #foodpics #norwich #norwichfood #dinner #dinnertime https://www.instagram.com/p/CP1XxOwDFXp/?utm_medium=tumblr

[rich-life-blr]

Start the week with a little trip to the squash courts 👍 #mindset #mindsetiseverything #getitdone #turnup #noexcuses #squash #squashsolo #squashsolodrills #squashpractice #fitness #fitnessinspo https://www.instagram.com/p/CP1FiV0D4h5/?utm_medium=tumblr

[rich-life-blr]

Nice way to end the week’s activity 👍 #gym #homegym #homegymhero #garagegym #gymworkout #garagegymworkout #homegymworkout #resistancetraining #strengthtraining #noexcuses #turnup #showup #getitdone #norwich #mindset #mindsetiseverything #attitude #fitnessinspo https://www.instagram.com/p/CPyk8-zjSQ_/?utm_medium=tumblr

[rich-life-blr]

Warm chicken salad with kale and sweet potato. #food #foodstagram #instafood #foodpic #foodpics #norwich #norwichfood #dinner #dinnertime https://www.instagram.com/p/CPwHDHEDrvS/?utm_medium=tumblr

[rich-life-blr]

Wow - just look at that sky! #gym #homegym #homegymhero #garagegym #gymworkout #garagegymworkout #homegymworkout #resistancetraining #strengthtraining #noexcuses #turnup #showup #getitdone #norwich #mindset #mindsetiseverything #attitude #fitnessinspo #running #fitness #motivation #fitnessmotivation #cardio #cardioworkout #health #healthandfitness #run https://www.instagram.com/p/CPwFm9UDmlG/?utm_medium=tumblr

[rich-life-blr]

Well that’s Friday done 💪 #gym #homegym #homegymhero #garagegym #gymworkout #garagegymworkout #homegymworkout #resistancetraining #strengthtraining #noexcuses #turnup #showup #getitdone #norwich #mindset #mindsetiseverything #attitude #fitnessinspo https://www.instagram.com/p/CPtkxgxjiVJ/?utm_medium=tumblr

[rich-life-blr]

Cajun coddled eggs #food #foodstagram #instafood #foodpic #foodpics #norwich #norwichfood #dinner #dinnertime https://www.instagram.com/p/CPrCKwFj9J-/?utm_medium=tumblr