There are some things in life that I think are important to learn on your own. Heck, there are some things in life that short cuts aren’t the right answer too.
Fitness is something that I think should be a little of both. You don’t need to be completely blinded as to what workouts work, which fitness class should you be taking or which fitness brands should you be using to accompany your workout. What you d need to figure out on your own though is which classes, which part of the day to workout during and which fitness brands align well with your lifestyle and beliefs.
To get you started, last year Sporteluxe came out with 8 things you don’t need to do right before bed to reach your fitness goals and we think the rules still apply. For now, skip these eight things and as for the restโfind out what works best for you!
From Sporteluxe –
- ย Setting the alarm way too early
Although pulling all-nighters in college may have convinced you otherwise, your body needs at least seven to nine hours of sleep a night. So if youโre hopping into bed at midnight and still planning on making your 6 a.m. spin class, itโs time to rethink your sleep and workout schedule.
In fact, not getting your zzzโs might be the reason you feel like you canโt lose weight or arenโt seeing results from your sweat sessions. Sleeping hours are when our bodies are best able to repair, recover, and build lean muscle from workouts. Skimping on sleep might mean that your body wonโt respond to exercise as quickly and you wonโt see the results youโve worked so hard for. Especially if youโre working out regularly or training for a race, you need to make sleep a priorityโeven if it means skipping your usual early bird workout.
- Eating too late
Workaholics know this scenario all too wellโby the time you get out of work, fit in your workout, and make it home to shower, itโs almost time to go to bed. But youโre starving because you havenโt eaten since lunch, which was at least eight hours ago. That leaves just a few options:
Spend time cooking a healthy meal once youโre home, which pushes your dinner time even later
Pick up something quick or order in on the way home, a cost that adds up over time and isnโt always the healthiest option
Graze on handfuls of weird snacks like popcorn, leftovers, frozen waffles, and chocolate chips until itโs time to go to bed โฆ which leaves you hungry and unsatisfied
None of itโs good, but donโt worry, thereโs a fix. Remember this: Youโve got to eat at least two hours before going to bed. Chow down any later than that and it will mess with your bodyโs circadian rhythms. Those circadian rhythms are a biological process that affects a whole lot more than our sleep patternsโthey control our hunger levels, hormone release, bodily functions, mood, and body weight. Yeah, definitely not something you wanna mess with. - Or not eating at all
But that doesnโt mean you should go to bed hungry. Skipping dinner never works out the way you want it to; either youโll wake up starving the next day, or end up caving in before bed and inhaling a pint of Ben & Jerryโs (I might be speaking from personal experienceโฆ) Plus, the body needs to refuel in order to repair and regenerate after a workout.
When you know youโre in for a late night, try breaking your dinner into two smaller, protein-dense meals: One that you can eat at your desk at the office, and one that you can quickly enjoy as soon as you get home. That way youโre not going to bed totally stuffed, but you do get in enough calories and macronutrients to recharge.
- Working out too close to bedtime
Usually, people know what their optimal workout time is. Some have absolutely no problem lacing up their sneaks for an early morning dance cardio class before work, while others use their daily post-work sweat session as a way to decompress from job and life stress. Late night workouts effectively tire you out and help you fall asleep faster, but some find the endorphin release triggered by a sweat session actually keeps them up at night.
- Drinking alcohol before bed
Donโt get us wrongโwe enjoy a glass of biodynamic wine or a healthy cocktail after a long day at work just as much as the next girl. But pounding the Pinot interferes with your ability to get a good nightโs sleep โฆ and itโs full of sugar. If youโre trying to get in shape, gulping down a few drinks with dinner will tack on extra empty calories that you just donโt need and cause inflammation in the body. Linked to nearly ever chronic illness, inflammation also leads to bloating, muscle pain, and inhibits the bodyโs ability to absorb nutrients from other food.
Stick to one or two glasses early in the evening.
- Leaving the TV on as you fall asleep
Accidentally falling asleep to reruns of Sex and The City happensโwe get it. But if you rely on background noise or light to doze off, you might be doing more harm than good. Our circadian rhythms take their cues from natural light sources, like when the sun rises in the morning and sets at night.
Unfortunately, our bodies are easily confused by unnatural light sources like the computer or television โฆ which messes with our circadian rhythms. Research shows that unnatural light cycles have serious consequences for our sleep habits and overall healthโand can even increase risk of depression.
- Answering work emails
Weโre giving you permission to turn off your phone when you get home from work, for two reasons. First, checking that blue screen at all hours of the night can mess with your ability to fall asleep (unnatural light cycles, people!). Second, being married to your Gmail account certainly wonโt help you unwind and de-stress, which is key to getting a good nightโs sleep.
- Not having an orgasm
โWomen should have an orgasm every single day,โ says doula and womenโs health expert Latham Thomas, founder of Mama Glow. โItโs one of the best ways to release anxiety and stress, and itโs incredible for reproductive health.โ Oh yeah, and climaxing promotes healthy estrogen levels, which can help you maintain a healthy weight.
Unfortunately, most women arenโt getting in the โbig Oโ daily, and one in three women have trouble reaching orgasm during sex. Have trouble getting off with a partner? Try flying soloโ81 percent of women admit to having an orgasm while masturbating.