Use this short workout on days that you sleep less than seven hours OR are under a lot of stress and your sleep sucks (Scroll down to learn WHY a hard workout will set you back big time when your sleep sucks and you are stressed out)
- 1. Pretend Jump rope = High knees 20 + 5 soft squat jumps > Two times in a row (40 total high knees and 10 total squat jumps)
- 2. Lying Belly Breath = Lay flat on your back + Inhale and exhale slowly through your nose 2x
Repeat #1 & 2 two times in a row then go onto #3 & 4 below
- 3. Knee plank body weight rows 2/2 Alt
- 4. Gate Pose = modified side plank + with backbend & air guitar reaches
Repeat #3 & 4 two times in a row.
Do 10-20 mins max. Go back to #1 and 2 (repeat 2x) then to #3 & 4 ( repeat 2x)
Here is WHY a high strength and longer workout is a BAD idea when you’ve slept poorly
Our human bodies do not make muscle when we workout. We actually create microscopic tears in our muscle tissue when we workout.
It’s the repairing of the damage that creates muscle. This repair happens when you sleep!
Our bodies must drastically lower stress levels before they can repair. This is why you make muscle when you sleep.
Cool, right?!
What’s not cool is that if you are not getting good sleep AND you are still doing high strength workouts you are actually doing MORE damage.
This is because you are increasing your stress load. Stress load = all the combined stressors your body feels throughout your day (work + family + finances + political concerns+ environmental concerns + physical + emotional struggles)
Simply put if you are keeping up with a shit ton of demands daily and you are not sleeping well, you should not be doing high strength/ vigorous workouts.
This means working out over 20 minutes at over 60% exertion. You can totally still workout! Just not at high intensity and longer than 20 minutes.
If you put a high exertion workout on your under slept body you will tax your adrenals. This can lead to weight gain, low immune health & adrenal fatigue. Adrenal fatigue can lead to depression, chronic fatigue syndrome, thyroid malfunctions and many other disorders that take you nowhere good
So HERE is what you should do! Still move, just with low-moderate exertion and less than 20 minutes. Use that extra time you want to move to get to bed earlier tonight:)
Watch my video above for a step by step workout OR take a short walk, nap or meditation break.
If there is no light at the end of that tunnel right now. Use these 5 steps below (I’ve been there)
- 1. Move your body for 10-20 minutes at 50% exertion. A short yoga flow, vigorous walk, dancing, try and pick something that lifts your mood and gets you out of your head. You need to move your body a little every day, especially when you are ultra stressed out
- 2. Hydrate tons! When you sleep less you are inhibiting mitochondrial function (cellular health) water will help this
- 3. Stay away form sugar. Your body will crave quick energy all day when you are stressed AND/OR sleeping poorly . Stay conscious that this is happening and that it is natural. Steer clear of pastries, sweets and creamy coffee beverages
- 4. Reach for nuts and greens! When your mind is stressed and your body is not rested you need healthy fats and dense nutrients. Reach for almonds, hazelnuts, macadamia nuts, walnuts, coconut flakes AND greens. I use Amazing Grass packets for greens on the go CLICK HERE for amazon buy link . I also keep snack size baggies stocked with 10 macademia nuts (unsalted) + 1/4 cup coconut flakes (unsweetened and large flakes) This keep you satiated and boost your mental health.
- 5. Belly Breath– Breath through your nose slowly. This will tell your body you are safe and it will lower your stress hormones. (sit or stand still. Inhale fully, exhale fully 2-5x)
Keep it up, you’ve got this. Once you nail 7 hours of good sleep then you can add in those high strength workouts. Until then, check yourself BEFORE you wreck yourself
