A Sample Day of Healthy Eating for Me

By | Uncategorized

A Sample Day of Healthy Eating for Me

I get asked all the time what I eat. Somehow people think I am this perfect angel who only eats kale, organic berries, and triple purified water.

While I would say I do eat pretty well, I live by the 10-20% moderation rule where I am ok not eating well for a small % of the week’s meals.

So ice cream once a week, maybe a frozen pizza—it’s not the end of the world. But for most meals, I eat real and eat clean.

Here is a sample day’s worth. I will preface this by saying this isn’t what I am currently doing, since I am training 15 plus hours a week for Ironman so my calories and carb needs are much higher now. I might have what is below but will eat larger portions or include more carbs with the meals.

This would be more for a typical pre-tri diet where I am only exercising 4-6 hours a week:

Breakfast: 6 whole local free range eggs, cooked in about a tablespoon of coconut oil, scrambled with a cup or two of veggies. Possibly an apple or some berries if it is a big workout day.

Snack or post-workout: Smoothie at the TC made with frozen berries, whey protein, almond milk, and our hydrolyzed collagen.

Lunch: Huge salad with dark leafy greens. Protein would be chicken usually but could be steak or fish. Fats would be olive oil and vinegar with some slivered almonds or other nuts.

Snack: String cheese, a natural (non-nitrate) local beef stick. Possibly a handful of raw nuts if still hungry.

Dinner: Protein (different than lunch) so it might be fish, beef, chicken, or something else. Will have at least one main non-starchy vegetable. Asparagus has been a favorite lately, but brussels sprouts with a tiny amount of bacon has been another favorite. Low carb is important in the evenings unless you are exercising hard at night.

Water intake is about a gallon and I do my best to spread it out throughout the day.

For women, reducing portion size by about 30% is probably best.

These are very general guidelines but I hope that gives you an idea of an ideal eating day with the combinations of fats, proteins, and carbs.

The more you can avoid:

-Alcohol
-Fruit juices
-Enriched wheat anything
-Vegetable oils (canola, soy, etc)
-Added sugars
-Processed products

The much healthier, leaner, and more energetic you will be.

Keep moving,
Dustin Maher

Your Body Doesn’t Care What Season It’s In…

By | Uncategorized

Your Body Doesn’t Care What Season It’s In…

This marks my 12th year as a fitness professional and with that comes a lot of experience and trends that I see in people’s attitudes and beliefs.

In the Midwest at least, we have 4 distinct seasons, which affect people’s activity levels and beliefs around those different seasons.

During the winter months of cold and dark I hear excuses like, “It’s too cold to go workout… It’s too hard to get up when it’s dark out to exercise… There are too many holiday parties that sidetrack my fitness…”

Then there is the spring… “It is getting nicer outside so I don’t want to workout inside… I have spring break trips planned… It is the end of the school year and there are so many activities I need to go to…”

For the summer months… “It is way too nice to be inside working out… I am going on a summer vacation… The kids are out of school… I get enough exercising doing lawn work and gardening… I like to walk or go on hikes…”

In the fall I find the excuses are less, and the damage done from the past 9 months is motivation enough for some to start looking at their exercise and nutrition habits, but still there are many excuses.

You get the point.

Your body craves eating real food and engaging in regular strength training and cardio.
It doesn’t care what season it is.

Consistency is king.

That is why there is no “good time” to start. The best day to start was yesterday, and the second best day is today.

This reminds me of getting ready to jump into the pool for swim practice. I know it is good for me, I know I need to do it, but I know the momentary “cold” that I will feel when my body submerges into the water is uncomfortable.

But once I jump in and have those 5 seconds of discomfort, I am acclimated and good to go.

So if you have found yourself making continual excuses, do yourself and those you love a favor, and jump in with both feet and commit.

Keep moving,

Dustin Maher

Does Fear Prevent You From Starting/Reaching Your Goals?

By | Uncategorized

Does Fear Prevent You From Starting/Reaching Your Goals?

I posted this on FB, but I wanted to go into a little bit more depth. Over the past three weeks, I have spoken with close to 150 people who have considered committing to our Killer Kurves 12 week lifestyle transformation program, which just happens to cause people to lose a lot of weight in the process.

To qualify, a person must need to lose 40-200 lbs of fat, and for many, committing to the program is one of the scariest things they could ever think to do.

Fortunately, we have 97 people who are going to face those fears and start our 12 week program.

So many let fear and other excuses rob them of their Transformation, and 6 months from now they will be in the same situation or even worse.

Wish you could commit to things despite fear?

Click here to watch a short but entertaining video with Will Smith

He shares a powerful story about skydiving. We both share a similar belief about fear and it is why I believe everyone should skydive at least a couple times in their life. It is extremely empowering and transformational.

I wish I had a magic formula for you to use to overcome fear and commit, but I don’t.

Nike has it right… Just do it.

Some of the most magical and memorable moments in my life came when I felt a lot of fear but just did it.

Here are a couple that come to mind over the past few years…
-Proposing at the finish of Ironman
-Skydiving
-Going 7 figures into debt to invest in the building for the Transformation Center
-Signing up for Ironman
-Taking my first swim lesson
-Speaking in front of hundreds of people
-Bungee drop
-Asking a girl I had a huge crush on out on a date
-Traveling alone to Africa
-Committing to do a fitness model runway show
-Going 50 plus mph on my tri bike

The list could continue to go on but in all these situations I had a pit in my stomach and in some cases got sick to my stomach. Once you make the commitment and take that step, you find the only regret is that you didn’t do it sooner.

Keep moving,
Dustin Maher

A heart-felt message to you…

By | Transformation Center

A heart-felt message to you…

I write this letter with as much passion and conviction as anything I have ever written before.

At the Transformation Center, we have 4 distinct programs. Each program is different in many ways, but similar too.

Each supports a person just a little bit differently and creates mini communities that are able to bond and connect with one another to meet each person where they are at in their stage of life and goals.

No program is better than another…

Fit over 50 may have a small group personal training structure, but is no better than Sweat Fit (bootcamp) – it’s just different.

Sweat Fit/Fit Moms classes incorporate more high impact jumping activities, but that doesn’t make them any better than Fit over 50 or K2.

K2 offers an extra layer of support for participants, who sit down and chat for 20-30 minutes after each session. It is no better than Fit over 50 or Sweat Fit because of this. It is just a potentially better fit for some people.

Fit Moms provides FREE childcare, but is no better than the other programs because of this.

You get the point.

I completed an Ironman, but I am no better or more accomplished than the 55 year old woman who shows up for her first workout at the TC, even though her husband recently left her and she is 75 lbs overweight, has struggled with depression and anxiety much of her life, hasn’t had any meaningful exercise in over 20 years, and is scared out of her mind, but she shows up anyways.

In fact, in my mind she is the hero… Not me.

So there is no such thing at the TC as “graduating” to another program. Each program is beautiful and powerful in it’s own way and we as a staff will continue to mold and modify the programs to improve the results and experience for our clients.

There might be a program that someone could fit in better with, but switching doesn’t mean they have “graduated.”

My dream and prayer for our society, when it comes to health and fitness, is one where we realize we are all on our own journey, and all that matters is that we keep moving forward on that journey to the best of our abilities. We can help encourage and support each other in that constant progression of improvement.

If you aren’t connected to the TC and want to be part of a community that supports and looks after one another, and you are READY for an incredible physical (and emotional) transformation, then email me at dustin@dustinmaherfitness.com and I will chat with you and see if one of our 4 programs is a good fit for you.

If we aren’t a good fit I will recommend you to someone else.

Fair enough?

Keep moving,
Dustin

How Stephanie dropped 27.6 lbs in 12 Weeks and Went from 0 Pushups to 12

By | Killer Kurves

How Stephanie dropped 27.6 lbs in 12 Weeks and Went from 0 Pushups to 12

Today, I want to share with you a story I just received from one of our Killer Kurves participants who just finished her first 12 week session and will be starting a second session next week.

Her story is so common. She lost part of her identity when she became a mom. This is the same thing that many women find who get heavily involved in their career. Finding themselves again is the least selfish thing they can do for their loved ones.

I am so proud of Stephanie and can’t wait to see what the next 12 weeks bring her.

“Before the Transformation Center, I pretty much defined myself as a Mom. Not that that is a bad thing, but I didn’t know who I was outside of being a mom anymore. From the second my daughter was born, she was my main priority. I lost all my baby weight plus more while I was breastfeeding. Then as soon as I went back to work and starting eating normal again it all came back plus some. My daughter turned two at the beginning of February and the only kind of working out I’ve done since she was born has been trying to keep up with her. Granted, chasing a two year old around can be exhausting!

Slowly over the last two years since I’ve had my daughter I started losing myself. If you asked me who I was my first thought would be to answer a mom. I’m much more than a mom but I let myself get consumed in always putting her above everything else including my health and well being. I would opt out of going to events or social functions because I didn’t want to spend time away from her. I work 32-35 hours a week and felt like the times I wasn’t working I needed to be with her.

It took me being away from home on a girl’s getaway to realize how unhappy I was with myself mentally and physically. It wasn’t just about my weight–I was allowing my fears and emotions of being a mom keep me from living a healthier and happier life.

I got home from my vacation and was scrolling through Facebook when an Ad for the Killer Kurves program at the Transformation Center was in my news feed. I commented on the post with a question and within minutes Dustin messaged me asking if we could talk about the program. After we talked, Dustin suggested I look at the website and watch the video and get signed up if I wanted to join. I was excited, scared and nervous all at the same time. The program was starting 4 days later and I didn’t know if I could do it. Walking into the center that day I felt my anxiety kick in. Will everyone be staring at me and see how out of shape and over weight I am? Will I even be able to do the exercises they want me to do? I went and did the exercises, although I can’t say I did them well!

Each week I felt stronger and stronger until I sprained the ligaments in my left foot during a class. I was so upset because I had finally started feeling like I was in the groove and making progress. Part of me wanted to quit because I didn’t know how long I would be limited. I decided I would at least try and go back to class and do whatever exercises I was able to. All the trainers at the TC were wonderful with coming up with different modifications for exercises I couldn’t do. During this time I really had to focus on what I was putting in my body since I wasn’t able to work out as hard.

This program is much more than a workout. It’s a community where everyone supports you and cheers you on. No one judges you or makes you feel unwelcome. After your workout you gather in a group setting and talk about different items each week. From nutrition to emotional eating and to learning how to love yourself the way you are. One of the biggest things I have taken away is that you can’t be perfect with your eating or working out all the time. Sometimes life gets in the way and all you have the option to eat is a cheeseburger. It’s about learning how to make heathier choices and to allow yourself a “cheat” day or meal every once in a while and to be ok with it. Just try and get back on as soon as you ca n! I would suggest this program to anyone who is looking for a judgement free zone with support and guidance on working out and making healthier choices.”

I’ve lost 27.6 Pounds and 16 inches.

Fitness Test week one:
500M Row – 2 minutes 19 seconds
Squats – 50 in 60 seconds
Push Ups to fatigue – 27 on my knees

Fitness Test week 12:
500M Row – 1 minute 56 seconds
Squats – 61 in 60 seconds
Push Ups to fatigue – 12 on my toes with an additional 25 on my knees

Great job Steph! If you can relate to any part of her story and not only want to lose weight (this is just a by-product of living a healthier more active life), but if you want to rediscover who you are and who you want to become, this K2 program is so much more than just an exercise program.

< Click Here to Watch the Video Steph was Referring to >

Let Me Guess…You Are Sooo Busy and Don’t Have Time

By | Behavior Change

Let Me Guess…You Are Sooo Busy and Don’t Have Time

I am on hour 15 here at work (I did take a 45 min swim break in the middle of the day to recharge). I also trained 5 sessions today and spoke with over 15 potential clients who reached out to me, interested in the Transformation Center.

I keep thinking I am going to hear something different, something that is going to shock me, or take me by surprise.

But I don’t…

After thousands of conversations with people about their health and fitness there are basically two types of people: the action takers and the excuse makers…

Listen, we are all different in many ways.

But there is one way where we are the EXACT SAME…

We each have 1,440 minutes each day and can choose how to spend them.

It is amazing how many creative ways people come up with to justify not finding 30-45 of those minutes to exercise and build strength, endurance, and flexibility.

Time is the #1 excuse of course.

If our former presidential couple, the Obamas, found a way to exercise just about every day, can’t we?

Heck, I feel like I am SO BUSY sometimes taking care of 450 plus clients, my friends, family etc, but I am certainly not doing anything crazy like running our country.

Having limited time only shows a person’s true priorities.

If you have been around me much, you’ve probably never heard me say the words “I don’t have time,” because it is one of the most cringe-worthy statements to me.

Instead, I will often say something like, “I am very busy right now doing something that is of higher priority to me, so I will pass for now” or, “Ask me again in a few weeks.”

That way I am being truthful to myself and to the person.

If someone is going through some serious life challenges and chooses not to exercise because they are choosing other things over it and being ok with that, I can’t argue with that.

But…

And I am biased here…

There are VERY few things I believe should take priority over our health and, in particular, our exercise.

It affects every aspect of our lives in a positive way when we do it, and in a negative way when we don’t.

So what my dedicated clients tell me is that they actually have MORE time each day when they make the time to show up at the Transformation Center.

Why?

Because they have more energy, think clearer, and are more focused on the tasks at hand, plus they can generally handle emotions better.

I am not trying to make you feel bad, but I am hoping this at least gets you thinking and asking two important questions.

1. Do I value my health, fitness, energy?

2. Does how I prioritize my time align with my health, fitness, and energy values?

If not, I encourage you to take MASSIVE action. Don’t just take small action, take large action and feel better in a matter of days.

How to Age Awesome

By | Fabulous Over 50, Fit and Fabulous Over 55

How to Age Awesome – From Joel, 66 Years Young

While we have been training those ages 50-70+ for over 12 years, it wasn’t until 2 years ago that we decided to create small group personal training programs exclusively for this demographic. It quickly became our most popular program and continues to explode to the point where many of our session times are getting close to being sold out, and we can only run 3 groups (in our three rooms) at the same time, which we are doing during many hours now.

Joel, who is one of our awesome dance aerobics instructors, which we offer free to our clients, is 66 years young and we took some time yesterday to film a short video about his perspective on staying fit and healthy as you age.

<Click here to watch the video>

He shares some very powerful strategies and mind shift changes that can revolutionize your beliefs about exercise and fitness.

Here are a few of his key points:
“None of us older athletes are like we were 30 or 40, or even 10, years ago. But it’s not about being who you were, it’s about who you can be, and being the very best version of that you can be.
It’s not about competing against other men or the women in the session. I take a very yoga approach toward things. Again, it’s about being the very best that you can be, not about competing with the people on either side of you, or anyone else in the room, including yourself. Don’t beat yourself up because you can’t (yet) do something you think you should be able to do.

Not being able to do some things you’ve done in the past may open new fitness activities and opportunities that you may never have considered before
Time will pass no matter what. What you do with it is what’s important. If you’re feeling bad about how you’re doing physically, will you feel better 30 days from now if you don’t make a commitment to change? Or will you feel worse? The hardest thing to do is to take on the challenge of feeling better. But it’s worth it because you will see positive results. If you want something to change, you’ve got to change what you’re doing.”
Thanks Joel for your insights. I value and respect someone like him so much who has done his best to live a fit and healthy life despite many challenges he has faced.

His last point really hit home for me personally.

Time is going to pass by either way, if we don’t take the action TODAY to get to where we want, a month from now we will be even further away from our desired outcome/life.

 

Rant…

By | Behavior Change

Rant…

I had an emotionally tough day. I have been working super hard calling dozens of people each day who have expressed interest in the Transformation Center.

I speak with each person for between 10-15 minutes, get to know them a bit and find out if they might be a good candidate for one of our 4 distinct programs, then have them come in for a free session.

Well, I had three guys in one day not show up for their free sessions. I called each of them up to make sure they were ok.

Now, each of these three guys were 60 plus and not in very good shape. In other words, their current level of health was significantly hindering them from living life to its fullest, but each of these guys gave me excuses as to why they decided not to show up.

I have studied psychology for over 12 years. I understand the stages of change and all that. But these guys are telling themselves a story in their head that will keep them from fully living life, and may cause them to die earlier than they should and become dependent on others probably 5-10 years sooner then they should.

If I am going to be honest with you, I got quite angry (those who know me know this is super rare).

I am still not sure why I got so angry, like to the point I wanted to throw my phone on the ground after the third conversation.

I think I am angry that they believe the lie that their health is something on which they can continue to procrastinate.

They believe the lie that they are too far gone, that there is no hope for them.

They believe that getting fit and healthy are for “others” but not them.

They believe that 6 months, a year, 5 years from now, they will be in better circumstances to start paying attention to their health.

I told the last guy (maybe not in the best tone), “Listen, I don’t really care if you join the TC, but PLEASE do something, take action, and start today.”

I know I can’t help every person, and that I need to attract those who are at the stage of readiness to make that commitment. But it is SO hard for me to see people making choices that will destroy their life and cause hardship for those they love the most.

I suppose this is how parents feel when they see their kids making unwise choices.

I just don’t know what to say to those people in a loving way to help them get to the stage of change.

Contrast this with a conversation I had with a guy this morning. His wife has been coming to our Killer Kurve’s program for quite some time and is getting incredible results.

He came to a free session this weekend and said he knew he had let his fitness go a bit, but two minutes into the warm up it hit him how far it had slid.

Instead of making excuses (he is a very busy, successful career guy) he said he was ready and took action and signed up. He will look back on this year and be blown away by how his life has changed for the better in pretty much all areas of life.

You see, when you start to have more energy, lose weight, and have more confidence, most everything in life becomes more awesome. Plus all the endorphins you release during and after exercise are better than most OTC drugs you can take.

Thanks for listening to me ramble and be transparent about my thoughts and emotions. I try to live each day in a state of positivity but there are some days that are really tough.

What Motivates You?

By | Behavior Change

What Motivates You?

Mike Fohner, cross country running coach, tells this story about one of his students:

Last year, one of my young cross-country runners was fully content walking up the hills and avoiding physical exertion to the maximum extent possible. I tried all sorts of tactics and motivation techniques…to wits end. Even my “walkers club” (post practice sprints for those that walk during practice) had no effect. One meet, this runner unexpectedly knocked 3 minutes off her best time, to which I gave a look of amazement to her parents. They smiled and said, “Well…she didn’t walk…so I guess we owe her ten bucks!!” So it appears that money is an effective motivator for all ages!

The statistics
Brace yourself. According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months. The question is, “Why?” What is it about sticking with a fitness routine that causes so many people abandon it?

The answer? Motivation. They don’t want health and fitness badly enough. It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to get it.

Your challenge is to find out what motivates you to get serious about fitness and stick with it.

Unlocking your motivation
Mike Fohner’s student found that money was the motivation she needed to push her out of her comfort zone and into a commitment that she previously hadn’t been interested in.

Bryan Reece found a different motivation. Told by his doctors that he was minutes away from a heart attack, Bryan decided to fight back. Even though he had not been in a gym in 30 years, he turned his life around and eventually became a finisher in the Arizona Ironman competition. You can read his story in the book, You Are an Ironman: How Six Weekend Warriors Chased Their Dream of Finishing the World’s Toughest Triathlon by Jacques Steinberg.

You do not have to be part of that 50 percent who quit. You can stay committed and finish strong. It is all about finding what motivates you personally.

Here are some possible motivators for you.

1. Do it for your health. Consistent exercise and healthy eating are the two very best things you can do for your health. You will develop a strong, healthy heart, reduce your chances of many cancers, prevent diabetes, keep a sharp mind and resist dementia and avoid many of the common ailments that come with aging. It is possible to age without decay, and the key to this is exercise and eating well.

2. Do it to look better. Appearance isn’t everything, but most of us care how we look. A strong and healthy person just looks good. And it isn’t all physical. Your demeanor will change as you develop the confidence that comes from the discipline of fitness. You will appear more energetic and confident because you will be more energetic and confident!

3. Do it to relieve stress. Really! It isn’t a cliché. Exercising really does cause physical changes in your brain and nervous system that result in feelings of calmness and well-being. In fact, you may get so hooked on the mental benefits of exercise that you will crave it!

4. Do it to be strong. If you have never done focused weight training, then you have no idea of the total transformation that you will feel after just a few weeks. There is nothing like bending over to pick something up that normally results in discomfort, strain and even pain, only to find out that it is a piece of cake! By getting strong now, you reduce your risk of age-related falls and fractures because you have the core strength and balance to keep yourself stable.

It is worth taking the time to discover the powerful motivators in your life. Don’t worry about ‘bribing’ yourself: do what it takes to get yourself moving. Find out what makes sweating worth it. Find out what you want more than that brownie. Your health is at stake; in fact, your very life is at stake. It’s time to transform yourself.

Wow…

By | Killer Kurves, Transformation Center

Over the next week you will be hearing me talk about our Killer Kurves program. It is a 12 week program that we offer once per quarter and is reserved for those looking to lose 40 lbs or more.

Below is the story of Sarah. Like many of our incredible clients she has had a lot of life challenges and is a fighter and a winner. Sarah was ready to make a change, but needed to find the right community to support her in that change.

I can’t be prouder of what she has accomplished and who she is becoming. For her to sign up last minute to do the Warrior Dash this weekend is a testament of how far she has come!

Enjoy her story and if you are interested in K2 or any of our other programs, I invite you to fill out the short “interest” form on our website and I will get back to you asap. We have 90 spots for our K2 program and 75 of them are already taken. It starts a week from Monday so don’t procrastinate if you are serious about making a life transformation.

From Sarah:

I was trying to think of where this journey really began. I have had a lot of stress in my life, more than a plateful, more like a platter!

I went through a divorce with three young children. I went from being taken care of by my parents, then a husband and then I had to take care of myself. I had never really paid bills or balanced a check-book… Heck, I hadn’t even taken my nursing exam 3 years after graduating from nursing school. But I did it. I took care of myself, co-parented the kids, studied hard and passed my NCLEX (nursing exam) and got a job. In the meantime, I met a man that would become my current husband, had some fun, cooked good food, ate out a lot, drank too much…

Can you see where this is headed? Yep, over the lips and onto the hips! I have never been overweight, much less…FAT… but there I was.. I was fat.

Then hurricane Katrina hit my family home town in New Orleans, leaving my sister and brother to rebuild. Shortly after, my mom was diagnosed with Alzheimer’s disease.

Our youngest struggled with an eating disorder, landing her in a facility and long term therapy to help her overcome the disease.

Then our 2nd child struggled with heroin addiction, overdosing in our home. My husband and I did CPR on him until EMS arrived to administer Narcan.

We moved from our home into a new one and then for 2 years I traveled monthly by car to help take care of my mom on the Gulf Coast (70,000 miles of driving alone).

During that time I suffered a heart attack and from that point on for the next 18 months I sat, scared to move, and gained 20 more pounds.

I guess I just got tired of being scared, tired and overweight. I had always eaten healthy, fresh, local, the perimeter of the grocery store – I just ate too much of it and didn’t do anything physical. I knew something needed to change…

I found the Transformation Center on a friend’s timeline and contacted Dustin. Dustin promptly called me to ask about my story, my journey and what I was looking for. Honestly, I don’t even think I knew but he offered a trial week. I started out with the Fit Over 50 group and while it wasn’t the perfect fit for me (although I loved Tessa’s infectious cheerfulness and spirit) I discovered something about myself… I WAS CAPABLE OF DOING THE WORK!! So I inquired about K2 and that was 12 weeks ago.

As we wind up this first 12 weeks of my experience, I have not only lost some weight and over 11 inches total – I have learned commitment to myself and others. I have learned to say no to old habits (and they do die hard and are always there) and yes to new ones, new friends, new experiences. I am taking chances that I always wanted to take but never would because I was afraid to fail. I now eat pretty much the same foods, just one serving though. I do not drink alcohol Sun- Thurs. I allow myself to indulge in my guilty pleasures, without guilt. I exercise regularly and sometimes twice daily!

I have signed up for the Tough Mudder half in September and made the decision today to try the Warrior Dash just to test out my abilities. And if I fail – well, there is no such thing.. because I tried.

Keep moving, keep living, keep loving, stay open minded, open hearted and free spirited. You won’t regret the things you do, only the things you don’t do.

What an inspiration–thank you Sarah for sharing your story! I can’t wait to see what you do next!!

49 Ways for You to Fall Asleep and Sleep Deeper!

By | Behavior Change

A client asked me for help, so I reached out to my Facebook community to find out what helps them fall asleep and sleep deeper.  Here’s the great information I got back.

Woman-trying-to-sleep-190x155Here is my client’s original email…I have to say, I get so frustrated when people tell me to get enough sleep (duh is right!) because I know how important it is, but I can’t seem to accomplish it. I am a very poor sleeper (have been for decades) and I’m in a cycle now where it’s particularly bad. I give myself OPPORTUNITY to sleep, but I can’t MAKE myself sleep. I have tried everything under the sun (lifestyle changes, dietary changes, supplements, over the counter sleep aids, prescription meds…). I have been prescription free for 3+ years, and I have no desire to go that route. I am trying not to take OTC meds, though I was so desperate last night I took Advil PM — and slept five hours. Woo.  Help!

Responses:

  1. Has she had any blood work done to see if she has adrenal fatigue or low Vitamin D levels?

 

  1. Using the Biomat before bed knocks me out cold (there are lots of types available). Many of my clients actually sleep on it. It helps combat the effects of stress, helps with pain, that maybe disturbing sleep, so good for you. I also use lavender essential oils, and often just put a chunk of amethyst under my pillow, although there are many other crystals /stones that help with sleep. Magnesium deficiency may also contribute to insomnia, as well as Vitamin D deficiency.

 

  1. My husband has been helped some by taking Vitamin D. Also a very strict bedtime routine.

 

  1. Vitamin D is for sure a start. Has she had a sleep study done?

 

  1. Overactive thyroid can be the culprit as well. I second the suggestion to get blood work if this hasn’t been done.

 

  1. I would concur – stay away from prescription meds. I struggled for months with insomnia due to high brain activity when trying to rest. Have her try lavender oil on her temples, wrists, & behind ears. A mix of nettles, valerian can also help – a dropper before bed. The natural medicine & oils will help her stay in REM sleep, without having to try to increase hours of sleep. She’ll wake refreshed without the side effects of prescriptions.

 

  1. A good lavender essential oil will help.

 

  1. Sleep is always a struggle at our house (but mainly due to small kids & a dog that sometimes is up in the night). Things I’ve found that work – aside from an overall supplement program – are drinking lots of water throughout the day, no caffeine (& especially not after lunch if I have any) & adjusting the temperature in the room where I’m sleeping. For me, I fall asleep faster if there is a fan on & the room feels chilly without a blanket. And not turning on the TV if I can help it. If I wake up in the night & can’t get back to sleep, I try to give myself a break, get up, walk around, maybe read or do something else that’s quiet.9. It could be a vitamin deficiency, but if she’s tried those things & consulted with a doc about some of the underlying causes sometimes it helps to just switch up the routine.

 

  1. Sleep study, for sure.

 

  1. Finding music that you only listen to when sleeping. George Winston worked for me, now I’m able to use white noise. Good luck, I understand the struggles.

 

  1. I agree with the other posts about checking vitamin d, magnesium levels, and using essential oils. I used to struggle with insomnia during stressful times and I read about the relaxation method. It’s guided meditation you do regularly for 2 weeks (15 min song/meditation I downloaded from iTunes) once I got used to dozing with it over those first two weeks a few times a day, I now use it at night when I think it will be hard to sleep. My routine when I’m really stressed now is a warm bath, essential oils and guided meditation before bed.

 

  1. Please check out TRE-Tension and Trauma Releasing exercises. The website is www.traumaprevention.com. It is a set of 7 simple exercises to calm the nervous system. The number 1 benefit we hear about is better sleep. It cured my insomnia.

 

  1. Melatonin is ok for short term from my perspective. It works ok for a while then you have to start increasing the dosage as your body gets used to it.

 

  1. I have found Magnesium to help relax which helps fall into a more peaceful sleep!

 

  1. I have studied melatonin a little bit and agree it is ok in short term, but is awful as a long term strategy. If melatonin doesn’t work (natural supplement) the next best route is trazadone which is a prescription but worth it to sleep.

 

  1. I have some of the same issues, but not as severe. Stumbled on this Life Hack article in FB just last week, and skeptically I tried it. Weirdly enough, next thing I knew it was 3 hours later!  It’s a breathing technique called 4-7-8 supported by Andrew Weil, MD. Others I have shared it with have found it helpful, too.

 

  1. Look into essential oils! Lavender, Cedarwood, Orange, Peace and Calming are a few that can be lifesavers. I use them all the time.

 

  1. Cedarwood is my go-to when I can’t sleep.

 

  1. There are so many herbs that can help with sleep and the amount can vary, it really is trial and error. Personally, I use Blue Vervain in a tincture form. 60 drops for me at bedtime, but my son only needs about 6. I have also used California Poppy in tincture form. Some people swear by Valerian, but for me, it makes me jittery.

 

  1. 21. I spray my pillow with lavender and I take 1 milligram of sublingual melatonin.

 

  1. Try essential oils that help sleep. Try using a diffuser and salt lamp they both work great.

 

  1. I’ve had that problem too. Getting up early and getting enough exercise during the day helps- plus cutting out caffeine. But I know you can’t always control what you do in the day and it’s really shutting off your thoughts at night that’s hard.

 

  1. 24. Two weeks of no electronics, 3 day juicing fast with 8 hours of outside air or as much as possible and they will be able to sleep. Fresh air and real food is amazing for sleep & activity cycles plus reduces overall stress. Without the electronic info overload your brain can process the stress much more efficiently.

 

  1. It’s just a breathing exercise so nothing to buy:

http://www.medicaldaily.com/life-hack-sleep-4-7-8-breathing-exercise-will-supposedly-put-you-sleep-just-60-332122

 

  1. Many options are out there, I avoid any OTC things as that can adversely affect your body in the long run, couple of immediate tips to get you in the sleep state, make sure the room you are in is PITCH BLACK, no night lights of any kind, and a eye mask to eliminate distractions.

 

  1. Research natural alternatives to melatonin that are non-addictive.

 

  1. The post didn’t go into details about the client, but very important if you’re a woman on the pill to be aware of your prescription which can be the major culprit. A simple switch in the brand may resolve certain side effects- such as depression and anxiety- which really mess with your sleep.

 

  1. Lavender comes in an ingestible form now…calms and relaxes and the only side effect is “lavender burps”.  That, combined with chamomile or another sleepy tea…combined with a cool room temp and maybe a boring book before bed might be helpful.

 

  1. We do lavender essential oil on bottom of feet or in a diffuser or put some drops in the wash with our sheets. Also my husband listens to a podcast or two when he first lays down

 

  1. My husband uses an oral sleep spray that contains a combination of natural herbs and oils to help you fall asleep and awake rested. My insomniac husband swears by it.

 

  1. 32. Epsom Salt soaks before bed make a difference for me when I can make time to do it. Make sure you are in the tub at least 20 minutes. Yoga before bed can help as well.

 

  1. Magnesium in the form of a topical spray and also a pill.

 

  1. I know this sounds odd, but rub “Icy Hot” for aches and pains on the back of your neck and a little bit on your temples right before you go to bed…then deep breaths through your nose as you’re falling asleep….works like a charm!

 

  1. I have the same problem. I am seeing an Integrative medicine MD to talk about this. I will share what I learn. I am told though that meditation, turning off electronics before sleep and magnesium help. I will try anything to take this naturally, but medication. Is helpful to get you through the phase where you are looking for answers.

 

  1. Have you ever been checked for sleep apnea? It is a disorder that can be treated effectively once it is diagnosed.

 

  1. So helpful. I struggle with staying asleep–fall asleep easily but wake up at 2 or 3. Daily meditation has helped some.

 

  1. If your client hasn’t already discussed this with a physician, that would be a good thing to do. They may have some non-drug related ideas or might order a sleep test. There are some medical conditions that can cause sleep issues. Other ideas – I know people that have been helped by chamomile tea or other “sleep” teasAcupuncture has helped me sleep better.

 

  1. I agree wither starting with a version of magnesium. Might be Epsom salt or a powder form at whole foods. My wife uses natural calm. But start at a really low dose. Or nausea and diarrhea will ruin your experience.

 

  1. And melatonin is only for regulating your body when to go to sleep. Not sleeping through the night. It been market as a natural sleep aid to sell more. Be careful.

 

  1. Reflexology and magnesium.

 

  1. Valerian tincture (or tea) has been known for centuries to calm the mind and relax the body. It was given during the 1800 in England to children as an afternoon tea so they could take a nap. Many countries in Europe today use it as a sleep aid.

 

  1. What about an underlying anxiety or depression symptoms. These definitely disrupt sleep…

 

  1. Have you thought about a sleep study there might be something that you are missing? Another thought might be anxiety.

 

  1. C1 (atlas) misalignment can be a factor also and very important for many other vital areas. Check with a reputable chiropractor. Good luck.

 

  1. Many people have stress and anxiety and do not even realize they are in a constant state of flight or flight. It might be worth exploring with someone to see if there are some underlying stressors, anxiety that this person isn’t even aware of anymore. (Speaking from experience here as someone who for years was anxious and didn’t even know it.)

 

  1. Acupuncture, yoga, essential oils.

 

  1. 48. I would start with the simple: no sugar before bed or caffeine. How about a snack like full fat yogurt plain with berries? Something with casein protein that takes longer to absorb and keeps you full through the night?

 

  1. I would actually look into a weighted blanket. It helps a lot of light sleepers.

 

For those of you who struggle with sleep issues, I hope some of these suggestions are helpful.

 

Keep moving,

Dustin

 

  1. You still have a few more days to sign up for our 2nd Wildtree Freezer Meal Workshop on February 28th at 4:30 at the TC. Our January workshop was so successful and we’ve been hearing awesome comments from clients who are enjoying the tasty and healthy meals they prepared.

Use this link to sign up: http://goo.gl/forms/iof0XwcrZp

 

PPS. We’re offering an online freezer meal opportunity, too, for our clients that do not live in Madison. We’ve partnered with Wildtree to make this service available to FM4L because I know this is an issue that so many women struggle with. Our first online workshop will be Sunday, March 6 at 7:30 PM Central. Learn more and save your spot here: https://ia175.infusionsoft.com/app/page/online-freezer-meals

 

 

Try this one trick to lose weight and keep it off!

By | Challenge

I recently shared with you a story of a couple whose weight loss journey with K2 literally saved their marriage.

WilliamLynette

 

Click here if you missed it.
Today on my blog, I am sharing a sneaky little thing you can do to motivate yourself to lose weight and to never find that lost weight again!

Try This One Trick To Lose Weight (you probably haven’t tried this).

This trick is used in the Biggest Loser show, and is one of the more powerful tools the show has to promote weight loss.

WARNING: It might be a little emotional.

Try This One Trick To Lose Weight(you probably haven’t tried this).

Keep moving,
Dustin Maher and the Transformation Team