It’s not just about the quantity of those z’s but their quality too.

While diving into a new diet or fitness regime might seem more exhilarating, it’s easy to underestimate the transformative power of sound sleep:

• It boosts your energy and vitality.
• Enhances cognitive functions like learning and memory.
• Promotes healthier decision-making.
• Fosters emotional stability.
• Speeds up recovery from illnesses and injuries.

Last year, I completed a course to become a Certified Sleep, Stress, and Recovery Coach. Based on that journey, here are six practical (and perhaps surprisingly straightforward) steps to elevate your nightly rest:

1. Embrace A Consistent Sleep-Wake Cycle

Your circadian rhythm, a fundamental 24-hour biological cycle, governs not just your sleep but various physiological processes.

If you’ve had jet-lag, you’ve experienced a somewhat extreme effect of being out of sync with this cycle. Even at home an erratic sleep schedule can have a similar effect.

If you can – for the most part – get up and go to bed at around the same time each day, it’ll help keep your body in rhythm, so you feel tired and wakeful at the right times.

• Tip: Even on weekends, try to keep your sleep schedule within an hour of your weekday routine.

2. Harness The Power of Light

Light strongly influences our sleep-wake cycle. Morning sunlight kick-starts our day, signalling wakefulness, while dim evening light nudges us toward sleep.

But now we have artificial light available 24/7 and bright screens to stare at all evening. And the light signals us to stay awake.

• Action Step: Aim to get more daylight in the mornings and limit bright lights – including screen time – in the hour or so before bed bedtime.

3. Optimise Your Sleep Environment’s Temperature

We’ve all experienced those warm summer nights where we struggle to sleep. Mostly, we prefer to sleep wrapped up under blankets in the cold.

Why?

Research from societies without artificial light suggests that the timing of their sleep coincides better with decreases in temperature than it does light.

A cooler room can enhance sleep quality by aligning with your body’s natural drop in core temperature.

• Practical Advice: Somewhat counterintuitively, taking a hot bath and cooling before bed can help as it mimics the drop in temperature that cues sleep.

4. Incorporate Physical Activity Into Your Day

If you’ve been in a consistent exercise routine, you probably already know just how sleep-enhancing it can be. Regular exercise can help us to fall asleep faster, sleep longer, and increase the stability of our sleep cycles.

But even a one-off workout can help.

Be careful with intense exercise too close to bedtime though, as this can cue our body to be alert and awake.

• Simple Start: A daily walk can significantly uplift your sleep quality without overstimulating your body before bedtime.

5. Mind Your Caffeine Intake

Caffeine lingers in your system longer than you might expect, disrupting your sleep cycle.

On average, the half-life of caffeine (or how long it takes caffeine to degrade so that only about 50% is left active in your body) is around 6 hours.

• Guideline: Enjoy your coffee or tea earlier in the day to ensure caffeine doesn’t interfere with your night-time rest.

6. Establish A Pre-Sleep Routine

You’ve been there. You relax into bed and your brain goes into overdrive.

Clearing your mind can be just as important as relaxing your body. A pre-sleep routine, including jotting down worries or to-dos, can free your mind for rest.

• Try Tonight: Spend a few minutes writing down any lingering thoughts or tasks for the next day to ease into sleep without burdens.

To enhance your sleep quality, remember, it’s about making consistent, manageable changes, not seeking overnight perfection.

We’re all navigating different challenges, from family responsibilities to personal stressors, yet small steps can lead to significant improvements in our sleep and overall well-being.

Always Keep Reaching!
Mike

The post 6 Steps For A Sounder Sleep appeared first on AKR Fitness.

At the beginning of the year, many of us embark on a journey of transformation, especially in terms of our health and fitness. But why is it that change often feels so elusive? Let’s unravel the true nature of change and how you can successfully integrate it into your life.

The Misconception About Change

Commonly, we view change as something we can add to our lives – a new diet, a supplement, a ground-breaking fitness program. It seems simple: incorporate something new and watch the transformation unfold. Yet, this approach often leads us astray.

Why Outsourcing Change Doesn’t Work

When we rely solely on external solutions – the latest diet or fitness trend – we’re essentially outsourcing the responsibility for change. We focus on following the plan, not on changing ourselves. This might work temporarily, but soon we find ourselves back where we started, unchanged at our core.

Change as a Process of Subtraction

True change is more about what we remove than what we add. It’s about shedding old habits, beliefs, and parts of our identity that no longer serve us. This might mean letting go of comfort zones or the familiar image of who we think we are.

The Challenge of Identity Shift

Change is hard because it challenges our identity – how we see ourselves and how others see us. This identity is reinforced over years, making it difficult to step into a new version of ourselves. It requires building a new wall of evidence to support this evolving identity.

Practical Steps for Meaningful Change

1. Scepticism Towards “Fixes”: Look critically at diets and programs that promise quick transformation. True change requires deeper, more consistent work.
2. Focus on the Fundamentals: Often, we already know what we need to do – eat balanced meals, exercise regularly. The challenge lies in organising and practising these fundamentals.
3. Embrace Imperfection: Understand that setbacks are part of the process. Reflect on what went wrong and how to adjust your approach.
4. Seek Social Support: Change is easier with support. Surround yourself with people who understand and support your journey.

How AKR Supports Your Journey of Change

At AKR, we don’t offer magic solutions. Instead, we provide an environment and community that make showing up for fitness a part of your life you genuinely enjoy. Our approach is about:

• Effective and Efficient Training: Tailored to your needs and goals.
• A Supportive Environment: Where you’re surrounded by like-minded individuals.
• Sustainable Fitness: Focusing on life-changing fitness you can stick to, not just quick fixes.

Conclusion

Change is a journey of self-discovery and growth. It’s about building a new identity that aligns with your health and fitness goals.

At AKR, we’re committed to being a part of your journey, providing the right environment and support to help you succeed.

P.S. Interested in starting a journey of life-changing fitness? Join our 30-Day Trial at AKR. Click here to schedule your complimentary Strategy Session and take the first step towards a healthier, happier you.

The post Transforming Your Health: The Unspoken Truth About Change appeared first on AKR Fitness.

The study found that,

• Most of the weight that people gain (50-90%) is gained in the 6 weeks from the end of November until the beginning January.

• And most people do not lose the majority of weight that they gain.

In short, if you find your weight creeping up as you get older, it is often because of what happens in these coming 6 weeks.

Aaargh!

I guess that’s hardly surprising.

I don’t live the most socially active lifestyle but even I have several meals out scheduled in the weeks ahead.

I am known to guzzle more than my share of panettone, stolen, mulled wine and more.

And my wife and I have enjoyed many a food-centric Christmas market trip!

Enjoying festive delights in Colmar, France.

Look, the last thing I want is for you to diet your way through the festive season.

That said, if weight is a concern for you – if you find your weight going in the wrong direction year-on-year – you’d be well-served to consider what these coming 6 weeks look like.

I have three top tips:

1. Steady on the snacking.

Often, it’s not so much the meals that are the problem; but the snacks.

You know what I’m talking about:

The boxes of Heroes and Celebrations that fill workplaces in the run-up to Christmas.

If we’re honest with ourselves, they’re not even that good!

We just habitually reach for a pick-me-up on these dark, rainy days.

Ask yourself if they are worth it for you.

What would it take to avoid or limit them and other mindless festive snacks?

(I worked with client who limited all Christmas food to a short period around Christmas and it worked a treat for her.)

2. Stay Active!

This is the big one.

Keep your body moving. Get your steps in. Keep to a workout schedule. Lift some weights. Keep the positive momentum going.

You’ll feel better, you’ll better manage your stress levels. And you’ll find yourself making better food choices too.

3. Avoid the F**k- it Mentality.

We’ve all been there…

It gets to the stage in which it feels like there’s no point in making an effort. We’ll just start with a clean slate come January.

The problem with that is… exactly where this email started.

On average most people don’t lose the majority of weight gained throughout the festive period.

You don’t need to live like a monk throughout these next 6 weeks.

But the data suggest you’ll be well-served to take at least some care around your health & fitness.

The post Weight Gain in the Festive Season: Data & Tips appeared first on AKR Fitness.

And (gulp!) 67 days from Christmas.

The dark nights can be a challenge for many.

The festive period a stress.

It’s been said that all behaviour is an attempt to solve a problem.

That being the case, is it really that surprising if we find ourselves retreating indoors and trying to lift our spirits with comfort eating?

Before we know it Christmas approaches and it feels pointless to focus on health & fitness.

We’ll start fresh in January.

Except…

All we’ve done is lump the same old problem on a future version of ourselves.

Why not do the January version of yourself a favour?

Here are some suggestions for a positive end to the year:

1. Embrace the positives of winter.
2. Practice foundational behaviours.
3. Give yourself a project.

Embrace Winter Positives

Yes, we have another amber weather warning in Aberdeen this week.

But… there is also much to enjoy about the winter months.

Crisp mornings, winter coats, warm drinks, cosy lighting, catching up with friends.

Indeed, some of the so-called happiest countries in the world – like Finland and Denmark – have colder, darker winters than we have here in Scotland

I recommend The Little Book of Hygge to help bring some winter feel-good into your world.

Practice Foundational Behaviours

Sure, as the festive season approaches most of us tend to consume more booze and chocolates.

But can we also take care of our sleep?

Can we also make the habit of getting out for some fresh air?

Can we keep moving our bodies and working on eating our vegetables?

The thing is, when it comes to your health & fitness, the foundational behaviours are essential behaviours.

I can guarantee you’ll feel better if you can build a foundation over the next couple of months before the festive season takes hold.

Give yourself a Project

Again, all behavior is an attempt to solve a problem.

And if you struggle in the winter months, it’s easy to default to the Three S’s in an unconscious attempt to feel better.

What are the Three S’s?

Streaming, snacking and scrolling!

(Yeah, I’m not immune either!)

Instead, consider giving yourself a project. A sense of mission, something you can sink your teeth into.

After all, any time you don’t fill with high-priority actions will automatically be consumed by low-priority actions (i.e. Those Three S’s!)

How would you like to feel come Christmas Day?

How would you like the January version of you to feel?

What’s something you could work on for the next 60 days?

The way momentum works – particularly in health and fitness – with a mindset shift and a few positive actions, you could be feeling better this time next week.

The post 3 Steps for a positive Winter appeared first on AKR Fitness.

As magic as exercise is when it comes to improving our lives,

(And make no mistake, exercise is magic)

It also has a dark side…

First of all, fitness is an infinite game.

No matter how fit you get, the game goes on.

It cannot be completed.

Indeed, if you stop, it all goes away!

Then we have the curious force of momentum.

When you’re on track it can feel easy to make the helpful choices.

It feels good and you want to keep that going.

When you’re off track…

it can feel impossible.

And the longer it goes, the harder it gets.

The solution?

Begin again.

Sometimes you’ll begin again with a sense of motivation.

Maybe there’s a significant birthday or event on the horizon that has inspired you. Maybe you’ve got those new year or holiday vibes.

At other times you’ll begin again with a sense of resignation.

You’ve drifted.

You’ve become alarmingly out of shape.

And starting over looks a lot like Everest.

Still, you must begin again.

You might try to tell yourself that you’re too busy or too old or that it’s just too late.

But the alternative – giving up on your health and wellbeing – isn’t what want for your life.

So…

Just back from holiday?

Begin again.

Had a break due to injury or illness?

Begin again.

Not found your way back yet after Covid?

Begin again.

Not exercised consistently since your youth?

Begin again.

Feeling pleased with yourself having done a workout on Monday?

Today is a new day and still you must begin again.

Everyone will have periods in life in which they lose their fitness momentum.

The sooner you can begin again, the better off you will be.

Yes, the best time to start was years ago.

But the second best time is today.

The post Begin Again appeared first on AKR Fitness.

We’d run our garden-fence version of the tournament.

Agassi, Sampras, Becker, Edberg, Ivanisevic, Stich.

We each had our favourites – my pal’s older brother always got really into being John McEnroe! (You CANNOT be serious!)

If you’ve ever played tennis against a better player, you may have noticed two things:

1. They’re more pro-active than reactive.That is, they quickly take charge. They put themselves in the positions they want to be in. And they send you scampering all over the court while doing minimal work themselves.
2. They make fewer unforced errors.It’s not so much that they keep playing amazing shots. It’s that they just keep landing the ball in the court. They do the basics really well while you keep finding the net!

These two things aren’t just good for tennis, though.

They’re good for many aspects of life, including your health and fitness.

Those who stay on track with their fitness and nutrition tend to be more pro-active than reactive. And they tend to do the basics well.

Consider nutrition: you know yourself that it’s easier to stay on track when you’ve done the food shop and have a rough plan what you’ll eat and when. Like in tennis, being well positioned means you can be more calm.

Eating haphazardly – being unprepared then grabbing whatever is available – is like being sent chasing the ball all over the court. Your diet can become a mess pretty quickly. Especially if you’re eating in response to a hunger emergency!

It’s the same with exercise. The pro-active person schedules it in. They take charge. And they put themselves in the right position to succeed.

As for doing the basics well…

Over and over again people get drawn into looking for that special something – fasting, keto, supplements or whatever this week’s trend is (ice baths?).

When really, they’d be better off simply aiming to be a bit more organised.

Chances are, you already know a few ways you could improve your diet. And chances are, you already know how to do some simple exercise.

You don’t need to overcomplicate things by trying sliced backhands and fancy drop shots.

You just need to be organised enough to practice the basics well.

The post What Wimbledon Can Teach You About Your Health & Fitness appeared first on AKR Fitness.

I’ve yet to meet anyone who is consistently on fire with their fitness for years on end.

In this life-long game, it’s inevitable you’ll experience ebbs and flows.

Everybody does.

Nobody escapes illness and injury.

Nobody lives a life free from challenge and change.

Even positive experiences derail us. Hard earned goals tend to be followed by dips.

And even athletes need the off-season.

When you’ve experienced that feeling of momentum and progress, the funk can be hard to handle.

Most people don’t handle it well. Not initially.

You’ll look outside yourself. Initially for someone or something to blame. “It’s just not the same around here anymore”. You’ll look for a new diet. A new supplement. A new programme. Or (gasp!) even a new gym.

Over the years, I’ve learned to look first at myself. I call it the self-audit:

• Are my behaviours matching my goals?
• Am I respecting my sleep?
• Am I getting fresh air and movement?
• Am I eating like an adult?
• Am I exercising too much or too little?
• And what am I doing for self-renewal?

9 times out of 10, the answer lies within me.

Put down the shovel. Stop digging. Tighten-up, remind, refocus. Back to basics.

In a matter of days, I’m feeling better and getting back on track.

Other times you’ll find you’re doing everything right. But you can’t shake the funk.

If you’re going through menopause or grief or some other life event, it’s going to be hard.

Sometimes life is unbalanced.

Sometimes you need a break.

Sometimes – for no apparent reason – it’s just hard.

Ebbs and flows are part of fitness.

The question is how you’re going to handle them.

How soon can you stop digging?

How soon can you do an honest self-audit?

How soon can you reach out for help if you need it?

And how soon can you begin again?

Because most likely, the answer lies within you.

The post Ebbs & Flows in Fitness appeared first on AKR Fitness.

It’s genuinely a favourite of mine.

It’s got a top cast, brilliant music, fun scenes, a great character arc and a ton of wisdom!

Read on for 4 things Kung-Fu Panda can teach you about fitness.

1. The right environment is key.

Po is a clumsy panda. He dreams of learning the art of kung-fu. But finding himself stuck working in his dad’s noodle shop, he is unable to realise his dream.

Only when Po – albeit fortuitously – puts himself in the right environment, does he begin to move towards his goal.

Suddenly he is amongst peers who already live the kung-fu life. And he is exposed to proper instruction from the experienced Master Shifu.

2. Change is hard at the start …and messy in the middle.

Of course, being a clumsy panda, it is hard at the start.

Po goes through the change curve, experiencing shock, denial, frustration and depression.

True change is identity change. It is a notoriously difficult process that requires navigating setbacks, discomfort and low moods.

Po suffers a lot at this stage. He is on the verge of quitting and going back to making noodles.

He finds a mentor in Grandmaster Oogway who helps Po let go of outcomes and focus on the present.

3. It’s easier when your goals align with your values.

It seems impossible for Po to learn kung-fu. After all, what’s required is in opposition to all of his natural panda-like behaviours and tendencies.

That is until Master Shifu realises that focus and concentration aren’t enough. The other kung fu warriors are literally different beasts and it’s futile to attempt to train Po in the same way.

Instead, Shifu must leverage what Po values most – in this case food! – in order to tap into a deeper sense of motivation and purpose.

4. Ultimately, the secret lies within you.

Po learns kung-fu.

But with the evil Tai Lung approaching, hell bent on destroying the valley, the stakes become higher than ever.

To become the Dragon Warrior and save the valley, Po is given the Dragon Scroll – a sacred document said to contain the secret to unlimited power.

But the scroll is blank.

Po’s arc is complete when he realises that there is no secret. The scroll isn’t blank; it’s a mirror. The secret lies within him.

Summary

In fitness, we’re all prone to looking outside ourselves for the secret.

Diets, programmes and solutions are marketed with a level of sophistication than can make them irresistible.

The reality is, though, there is no secret.

It’s about putting yourself in the right environment, with the right people, instruction and support.

It’s about linking your goals to your values and matching your behaviours to your goals.

And when things get difficult – and they will! – it’s about doing the work and embracing the discomfort of change rather than distracting yourself with another exciting new solution. (With respect, how many have you tried already?).

This work cannot be outsourced because, after all – just as Po discovered – the secret lies within you.

The post What Kung-Fu Panda can teach you about fitness appeared first on AKR Fitness.

It’s a challenge that’s made more difficult by the unhelpful ideas that persist in the weight loss world.

Here are 6 weight loss ideas that would be helpful to reconsider.

1. The Diet Mentality

The diet mentality is the idea that you first go on a diet until you get to where you want to be. Then you do something more flexible and sustainable.

The problem with this is that the set of skills you need to follow a diet is typically very different to the set of skills you need to stay on track.

Fat loss is easy.

It’s behaviour change that’s hard.

Succeeding at a diet requires being highly motivated to follow clear rules. Rules that can actually make life straightforward.

Sticking with something over the long-term is a different proposition. Now we’re talking about behaviour change.

Now we’re talking about nuance. Having some biscuits but not-too-much can be trickier than having no biscuits. More personal responsibility is required, more awareness, more flexibility.

Rather than simply following rules, consider developing the skills and building the habits of someone who has a happy and healthy relationship with food.

SOLUTION: Recognise that fitness is forever. If you stop, it all goes away. So rather than aiming for a short-term fix, try to focus on practising the skills and building the habits that reflect the type of person you want to be.

2. Good vs Bad Foods

Isn’t it odd that people refer to themselves as being “good” when talking about their diet?

The moralising of food is an idea that makes it harder to have a healthy, happy relationship with food and with your body.

And it’s something that’s deeply rooted in our culture.

We have sinful, indulgent, guilty pleasures and we have clean, green, healthy, foods. Some foods are inherently fattening others are diet-friendly, slimming foods.

Except it’s not true.

Whether you gain or lose weight comes down to calorie balance. Your food choices do matter – it’d be wise to consider quantity and quality – but there’s not a single food that can make you gain or lose weight on its own.

It’s about the overall context of your diet.

SOLUTION: Choose better labels. Rather than simply trying to avoid “bad” foods, consider using these four, emotionally neutral, labels:

1. How calorie dense is the food?
2. How nutrient dense is the food?
3. How satiating is the food?
4. How enjoyable is the food?

From there, practise trying to strike the balance with a diet that satisfies you, tastes good, nourishes your body and – if weight loss is your goal – has you in a calorie deficit.

3. All or Nothing

Often a consequence of the good-vs-bad-foods-idea is the all or nothing approach.

We could also call it perfectionism.

It goes like this:

1. You set up some diet rules for yourself.
2. You inevitably break the rules. (Inevitable because if you are “good” you deserve a treat and if you feel bad you need a pick-me-up!)
3. You press the self-destruct button and abandon all helpful behaviours until the next fresh start.
4. You start over vowing to be more disciplined this time.

And so the cycle continues…

There’s a general misconception around what it takes to live a fit and healthy life. People think it requires giving up the foods they enjoy and living perfectly – whatever that might mean. It doesn’t. You can be fit and healthy and also be lazy and enjoy cake. It’s about finding the right balance for you.

SOLUTION: Perfectionism feels like the answer but in many cases is actually the cause of food-related challenges. The solution instead lies in practising flexibility.

4. This can’t be fun.

For many people, eating well and exercising is seen as chore.

Anyone who exercises consistently is either really motivated …or crazy.

Anyone who eats salads must be a health freak …or on a diet.

The idea is that “healthy” choices are not enjoyable. They therefore require buckets of motivation and a lot of sacrifice.

This idea reinforces the diet mentality (this will suck but I’m only doing it for 6 weeks before my holiday).

And it encourages the idea that you need someone else to give you a “kick up the arse” or “whip you into shape”. i.e. Someone to make you do the things you don’t want to do.

But what if you could actually enjoy the process?

It’s true: exercise can be uncomfortable – particularly at the beginning. And being a bit more disciplined around your diet takes conscious effort.

But…

Like with some foods and alcohol, fitness is an acquired taste. It may take some time to develop your palate, but you can definitely grow to enjoy your new habits!

SOLUTION: Try to view fitness is an acquired taste and be open to enjoying the process. Seek out interesting recipes. Try to find a fun and supportive environment to exercise in. Gamify the process if you can.

5. Starving is winning

6. Weight is everything

To lose weight, you need to be in a calorie deficit over a given period of time (i.e. consuming fewer calories than you expend).

It also works the other way around: if you step on the scales and you didn’t lose weight, all it means is that you were not in a calorie deficit.

It doesn’t say anything else about you. Nothing about how many workouts you did. Nothing about the skills you may have developed or other progress made.

It certainly doesn’t say anything about your worth as a person. Nothing about your career or family or social life.

It simply means your body did not average a calorie deficit in the given timeframe.

That’s all. Take the feedback and – if losing weight is still important to you – adapt and go again.

Speaking of timeframes, weight fluctuates day-to-day so it can be helpful to zoom out. Consider weighing daily and going by the weekly average.

If you find it too hard to detach from the emotion, you might want to give yourself a break from the scales and focus on something else for a while.

SOLUTION: Consider tracking a wider range of metrics rather than relying solely on your weight to gauge your success.

Try to make a distinction being process metrics (things you can actually do) and outcome metrics that are the result of what you do (e.g. the number on the scales). There is value in tracking both but recognise that can only control what you do.

Examples of process metrics you could track include:

• Organisation – planning, shopping, prepping habits.
• Food habits – eating more protein, more veggies, less booze.
• Eating skills – eating slowly, mindfully, at set times, without snacking.
• Physical activity – going for regular walks.
• Exercise – consistently doing workouts.
• Recovery – aiming for a set bedtime, planned restorative activities.

Outcomes could include:

• Mood
• Energy levels
• Sleep time/quality
• Average weekly weight
• Total weekly step count
• Strength
• Cardio fitness
• Body fat percentage
• Muscle mass
• Circumferences

The post 6 Weight Loss Ideas that are holding you back appeared first on AKR Fitness.