coachdougm

When you prepare for obstacles in life, you stack the odds in your favour. Whether you are an athlete trying to gain a competitive edge in the weight room or a stay at home mom trying to lose 15lbs by following a detailed nutrition plan, it won’t happen without preparation. Preperation is empowering in and of itself. Believe in your abilities. Each one of us are forces to be reckoned with in our own individual way. If you can fuel your desire to grow and work hard, chance will favor your preparation.

Feels good to be back @movati.brantford! If you live in Brant County and are seeking an experienced Strength & Conditioning coach for Personal Training or Athletic Development, I am currently accepting two new clients. A minimum training commitment of 12 weeks at 2 sessions per week is required. Shoot me a DM to discuss options and to see if you qualify.

Thank you to @taradinyer and @mohawkcollegehwf for reserving me a seat at the expert table for the 2021 Fit to Pitch virtual event. I’m excited to hear all of the great pitches from the students of #mohawkcollegehwf at this years #fittopitch

Move your body to move your mind. Following a training program and getting daily exercise undoubtedly will lead to improvements in your physical capacity. What’s often overlooked or undervalued is the benefits it has on your mental health and emotional well being. Don’t neglect your body, there is a strong connection between the body and mind!

Do you struggle to fall asleep at night? Try these pre-sleep rituals to help you fall asleep quicker 1) plan your bedtime: give yourself a window to work with, eg. If you need to wake up at 6am, be in bed by 9:45pm. 2) Tomorrow’s to do list, often we feel overwhelmed by the next days chores and obligations, planning out your to do’s ahead of time allows for some mental de-cluttering... 3) Dimming the lights allows your body to sense it is nighttime, this triggers the natural release of melatonin which helps us fall asleep 4) blue light devices such as tablets, phones and laptops emit blue light which actually tricks your brain into thinking it is still daylight and inhibits the release of melatonin 5) Read a book, this contributes to a state of relaxation as we are often in a very comfy position while shifting our focus away from today’s stress and anxieties 6) Lowering the temperature in your home can help lower our body temperature which further encourages further release of melatonin to help you stay asleep 7) Taking a warm bath or shower draws heat to the surface of your skin, hands and feet which lowers your core temperature, this dip in core temperature promotes a strong urge to sleep 8) Meditation is a great method to help quiet our distracting thoughts, reduce cortisol and overall stress. 9) Yoga Poses and Stretches incorporate mindfulness, breathing regulation and promotes movement to encourages mental restoration and physical fatigue. 10) Using ear plugs, sleep masks or black out curtains tells your body that it is time for rest and helps us stay in tune with our sleep/wake cycle Better sleep leads to better cognitive and physical performance while also reducing your risk for future health problems. Tighten up your sleep game!