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Wilton Fitness & Performance

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24.01.2022 10 ways to help improve your sleep Struggling to sleep at night? You’re not alone. In fact, it’s actually very common in the modern world.... But there are things you can do to help improve that, and they’re a lot simpler than you think. They are; 1 Reduce caffeine intake during the day. Caffeine takes as long as 8 hours to leave the system, so having coffee late in the afternoon may impact your ability to drop off. 2 Avoid alcohol before bed. Think that nightcap is helping you? Think again. You may be able to drop off in a flash after a shit load of beers, but you’re only being sedated. Your quality of sleep is impacted. 3 Remove all technology from the bedroom. This includes TV’s and phones. If you’re gonna watch TV, watch it in the lounge. And you don’t need to refresh Facebook/Insta one last time before shut-eye. That can wait until morning. 4 Avoid exercises 2 hours before bed. This causes your body temperature to remain high and this needs to be cool in order for you to fall asleep easily. 5 Establish a regular bed time and wake up time, even on weekends. There is no such thing as catching up on sleep debt. Once you’ve lost sleep earlier in the week, it’s gone. 6 Don’t lie in bed awake if you aren’t tired. Get up and do something relaxing that will help tiredness return - like Yoga is stretching. Just don’t sit in front of the TV, ffs. 7 Remove visible clocks from bedroom. Clock watching only creates anxiety of how much sleep you think you’ll get, leading you to overthink and worry. 8 Avoid large meals in the evening. Snacks are OK, but large meals can cause indigestion which interferes with sleep. 9 Make your bedroom as dark as possible. Any sort of light, even if it’s coming from outside and through the curtains/blinds is a distraction. Take a hot bath/shower each night before bed. The drop in body temperature afterwards may help you relax and slow down so you’re more ready to sleep. #wiltonfitnessandperformance #sleepperformance #whywesleep #sleeptips #brisbanehealth #brisbanepersonaltrainer

22.01.2022 When it the right time for you to start moving again after your body has gone through the major physiological changes of giving birth? Of course, it varies from woman to woman and there is no definitive answer. But GPs aren’t always correct, but that doesn’t mean they’re wrong either. Their job is to advise you with the general rule of thumb.... If you feel like you’re ok to move again, do it slowly. Just don’t take advice that labels you shouldn’t do ANYTHING for 6 weeks. You may just hinder your recovery. #wiltonfitnessandperformance

17.01.2022 #wiltonfitnessandperformance #nasalbreathing #parasympatheticnervoussystem #sympatheticnervoussystem #breathwork

14.01.2022 #wiltonfitnessandperformance #guthealth #gutmicrobiome #gutinflammation #brisbanepersonaltrainer ... #brisbanehealth #brisbanehealthandfitness See more

13.01.2022 5 EASY TIPS TO CONTROL YOUR PORTION SIZES WITHOUT COUNTING CALORIES Now, I’m not against counting calories in the slightest, because of course, if you wanna get down and dirty with the whole weight loss, you’ve gotta know how much you’re shoving in your mouth. But I also believe that trying to get someone to count their calories when they’ve never done it at all before can be the most overwhelming and confusing task in the world...... So I have a simplified method, and it was originally brought to my attention by @precisionnutrition. Per meal, you should aim for; 1 2-3 palm sized portions of protein. 2 2-3 fist sized portions of veggies. 3 1-2 handfuls of carbs. 4 1 thumb sized portion of fats. 5 Drink a glass of water before EVERY meal. Of course, the size of each variable shown are dependant upon your own individual goals and needs, for example; bigger food portions = more energy consumed. It’s a definitely great way to start your journey though, so you don’t throw yourself in the deep end and give up after a couple of weeks. #wiltonfitnessandperformance

01.01.2022 2021 goals I’ve been a personal trainer for 2 years now, and from the moment I decided I wanted to pursue being a coach as a career, was the minute that I fell in love with learning There’s that much shit being thrown around on the internet due to information overload, nobody actually knows what to believe - whether that be the best diet, best way to train for longevity, or even how to live a happy life.... What I do know however, is that picking up a good book written a reputable author will guarantee you the knowledge you’re searching for, regardless of the subject you wanting to learn about. A small goal of mine for this year is to get through these, with a few more to add to the list. And I aim to accomplish that by reading at least 10 pages per day, every day. And since we’re in lockdown again, now is the best time to pick up a good book and to get stuck in! What books are you reading at the moment? #wiltonfitnessandperformance #readmorebooks #nonfictionbooks #fallinlovewithlearning #2021goalsetting