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How to Dominate Sleep and Dining Out for Optimized Health

As a fitness and nutrition coach, I'm always on the lookout for ways to help my clients improve their health and wellness. Recently on my podcast, I discussed sleep, gaining muscle, and diet with Coach Raj (@thecoachraj).


Read on for some of the top tips for improving your fitness!


*this article isn't about hydration but it never hurts to throw in a good hydration meme.


One thing that I've noticed time and time again is the importance of sleep. When you're well-rested, you can perform at a higher level, both physically and mentally. You're able to focus better, communicate more effectively, and make better nutrition choices.


That's why I always encourage my clients to prioritize their sleep and establish a good sleep routine. Of course, getting good quality sleep is easier said than done.


That's where wearable devices like the Oura Ring come in. These devices track your sleep patterns and give you insights into how you can optimize your sleep. (Ps this is not a sponsored post).



A lot of people love Whoop as well but I have yet to try either. My sleep is my Achilles heel, so I am in the market!


Now, I know some people think that they can get by on just a few hours of sleep each night, especially when they're young.


But the truth is, sleep is crucial no matter your age. It's not just about feeling well-rested - although that's certainly important.


It's also about making better decisions throughout the day. When you're tired, you're more likely to reach for junk food and make poor nutrition choices.


In fact, studies have shown that sleep-deprived individuals consume an extra 500 calories per day, on average. That's a significant amount of extra calories that can add up quickly!


So, if you're serious about improving your health and fitness, you need to start by prioritizing your sleep.



In addition to sleep, look for ways to make healthier nutrition choices, even when you're eating out or ordering in, here are some tips to keep in mind:


1: Focus on protein. Protein is one of the most important nutrients for building and maintaining muscle, which is key to achieving your fitness goals. When you're eating out, look for options that are high in protein. This could include grilled chicken, fish, or lean beef, for example.


And aim for at least 50% of your plate to be protein.


2: Choose lean protein sources If you want to maximize your protein intake, look for leaner protein sources. This could include shrimp, chicken breast, or turkey, for example. These options are generally lower in calories and fat than other protein sources, making them a great choice if you're watching caloric intake.


3: Eat until you're 85% full. One of the biggest mistakes people make when eating out is overeating. Restaurants and fast food chains are notorious for serving oversized portions, which can lead to consuming too many calories.


To avoid this, try to eat until you're about 85% full. This will help you avoid feeling overly stuffed and uncomfortable after your meal.

By following these simple tips, you can make healthier nutrition choices even when you're eating out or ordering in. And when you combine these tips with a consistent exercise routine and good sleep habits, you'll be well on your way to achieving your health and fitness goals.


Of course, there's no one-size-fits-all approach to nutrition and fitness. That's why it's important to work with a qualified fitness and nutrition coach who can help you develop a plan that's tailored to your specific needs and goals.



Whether you're looking to lose weight, build muscle, or just improve your overall health and wellness, a coach can provide the guidance and support you need to succeed.


So, if you're ready to take your health and fitness to the next level, start by prioritizing your sleep and making healthier nutrition choices.

And if you need help along the way, don't hesitate to reach out to a coach who can guide you on your journey. With the right mindset, tools, and support, you can achieve anything!


If you need some 1-on-1 help, head to my contact page and send me a message.


Let's crush some goals and encourage some people along the way!


-Ben


For more about my story, check out my "about me" page!

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