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This Month In Life
  • A Breath of Fresh Air
    With every breath you take, you’re not only filling your lungs with oxygen. You’re also getting a lungful of other substances that are present in the air. And while many of these are harmless or even good for your health, some may be harmful. How can you make sure you’re breathing fresh air? Read >>
  • Laugh More
    If you can’t remember the last time you doubled over in laughter, it’s time to foster friendships that bring you joy, watch movies that make you laugh, read the newspaper comics, or readjust your attitude to see the good in life. Why? Because as the old phrase goes, “Laughter is the best medicine.” Read >>
  • Stop Dreading Homework
    What could be a simple assignment turns into hours of whining, distractions, and sometimes tears. When this happens, it’s not just the kids who hate homework, but the parents do, too. Read >>
  • How Not to Wake Up
    It may take a shower, two cups of coffee, and an hour or two of being awake before you finally feel awake enough to face the day. All because you wake up the wrong way. Read >>
Health and Fitness News

How Not to Wake Up

Have trouble getting out of bed in the morning? This may be why.

If you’re a morning person, count your blessings. For the rest of us, fighting the snooze button and shaking off the groggy post-sleep feelings is no easy task. It may take a shower, two cups of coffee, and an hour or two of being awake before you finally feel awake enough to face the day.

Sound familiar? The problem may not be that you’re not a morning person. You may be waking up the wrong way. Wake up on the right side of the bed by avoiding these bad morning habits.

If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task, and another, and another. And by the end of the day that one task completed will have turned into many tasks completed. - Retired U.S. Navy Admiral Seal William H. McCraven

Bad: Hitting Snooze

Can’t bear the thought of getting out of bed yet? You hit the snooze button for a few more minutes of precious sleep. As nice as it seems, going back to sleep for a short time puts your brain back into a sleep cycle. When the alarm goes off again, you’re likely in a deeper sleep that you were the first time. This means you’ll feel even groggier and heavier than if you had just turned off the alarm in the beginning.

Hitting snooze one time or five times can also set you behind in your morning schedule. If you’re on a time crunch, sleeping just a few minutes longer can make the morning more hectic and stressful. Hop out of bed on the first alarm. You’ll feel more alert and start the day with a win.

Bad: Keeping the Blinds Closed

Darkness triggers the production of melatonin, the sleep hormone. Exposure to light, on the other hand, shuts off melatonin and tells your body to wake up. As soon as you get out of bed, turn on the lights and open the blinds to let in as much sunlight as possible. This will help your body wake up naturally.

Bad: Checking Your Phone

If you use your cell phone as an alarm clock, the phone is the first thing you touch in the morning. So what do you do while trying to slowly wake up? Check your social media, read through emails, and see if there’s any noteworthy news. While your eyes are still trying to adjust to the bright light of the screen, your brain is immediately bombarded with to-do lists, stress of social media, and potentially bad news. Create a morning routine that allows your mind and body to wake up gradually and peacefully. Wait until after breakfast to check your phones or computers.

Bad: Skipping Breakfast

Maybe you think skipping breakfast will help you lose weight or perhaps you just don’t feel hungry first thing in the morning. After going all night without food, your body needs calories for energy. Without nourishment, you may feel sluggish and have trouble focusing. If you wait until lunch to eat, you’ll likely overdo it on calories.

When you do eat breakfast, don’t fill up on sugary cereals, bagels, or pastries. Instead, go for foods with protein and fiber to get a nutritious breakfast that energizes you for the day ahead.

Bad: Not Making Your Bed

No one may see that your bed is made, and you’re just going to mess it up the next night, so why spend time making your bed in the morning? Because studies show successful people make their bed, and you want to be successful. When you start your day being productive, you’re more likely to continue being productive. The habit only takes a minute and you’ll feel like you accomplished something.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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