Spread the Wellth is two friends who want to make the world a healthier place through personalized, evidence-based solutions. We offer services to aid in weight loss, muscle building, healthy eating habits, and more.
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Personal Training, Nutrition Coaching, Exercise Programming
Work closely with our experienced and qualified staff to achieve your wellness goals. We offer personalized coaching and customized workout plans tailored to your goals, abilities, and lifestyle. Whether you prefer in-person or online sessions, our dedicated team will provide ongoing support, ensure proper form, technique, and intensity.
If your child is looking to take the next step in their athletic career look no further. We work with youth athletes to prepare them for middle school, high school, or collegiate athletics.
Work one-on-one with our National Academy of Sports Medicine certified nutrition coach.
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Daniel Wheeler
3.5 min read time
When was the last time you forgot to plug your phone in before bed? It’s probably been a while. Having our phones on 100% battery each morning is a priority for most of us, so why don’t we prioritize waking up and feeling 100% charged ourselves?
While asleep your body:
Undergoes processes of repair for your tissues and cells and immune system which can help you better fight off colds and flu.
Removes waste products, including toxins like beta-amyloid, linked to Alzheimer’s disease.
Adequate sleep is also directly linked to improved cognitive performance, mood, and stress management. Who doesn’t want improvement in those areas?
In case you aren’t totally sold yet that an extra hour of sleep is more important than that Netflix series, try these actionable steps that you can implement in your life TODAY and see for yourself the incredible results of quality sleep.
1. Prioritize Consistent Sleep Patterns
Aim for a consistent sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body's internal clock. By staying up late and sleeping in on the weekends we give ourselves jet lag which can be why Monday mornings seem so miserable.
2. Create a Relaxing Bedtime Routine
Develop pre-sleep rituals that signal to your body that it's time to wind down. This could include activities like reading a book, gentle stretching, or practicing relaxation techniques.
3. Limit Exposure to Screens Before Bed
Reduce exposure to electronic devices with screens (phones, computers, TVs) at least an hour before bedtime. The blue light emitted from these devices can interfere with the production of the sleep hormone melatonin. I highly recommend investing in a pair of blue light blocking glasses!
4. Optimize Sleep Environment
Ensure your bedroom is conducive to sleep. This involves keeping the room cool, dark, and quiet. Consider blackout curtains, mattress cooling pads or white noise machines if needed.
5. Watch Caffeine and Stimulant Intake
Be mindful of caffeine and stimulant consumption, especially in the late afternoon and evening. These substances can disrupt sleep.
6. Engage in Regular Physical Activity
Incorporate regular exercise into your routine but try to finish intense workouts at least a few hours before bedtime. Exercise can promote better sleep quality.
7. Manage Stress Levels
Nobody sleeps well when they are stressed. Find your healthy stress relief method and stick to it.
8. Mind Your Meal Timing
Avoid heavy meals close to bedtime.
9. Expose Yourself to Natural Light
Get exposure to natural sunlight during the day, especially in the morning. This helps regulate your circadian rhythm, making it easier to fall asleep at night.
10. Stay Hydrated, but Watch Evening Fluid Intake
Hydrate throughout the day, but limit fluid intake close to bedtime to avoid night time bathroom visits.
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Shop along the perimeter of the grocery store. This is where you will find healthy, perishable, fresh foods.
Ominous Cooking Oils
Oils to avoid: Soybean, Vegetable, Corn, Canola, Grapeseed, Safflower, Sunflower
Opt for Extra-Virgin Olive Oil, Butter, Ghee, Avocado Oil, Coconut Oil
Hydrating Foods (Yes, You Read That Right!)
Fresh fruits and vegetables are up to 95% water. So next time you need to hydrate but water does not sound appealing, try these!
Cucumber - 95% Water
Watermelon - 92% Water
Strawberries - 91% Water
Cantaloupe - 90% Water
To improve your running capabilities, follow the 80/20 rule.
80% of your weekly runs should be done at an easy pace, also known as Zone 2 training. This style of training helps build your aerobic base and lowers your resting heart rate. Most smart watches today can help notify you when you are running in Zone 2. If you do not have a smart watch, an easy way to stay in Zone 2 is to run at a pace at which you can comfortably carry on a conversation.
20% of your weekly runs should be done at moderate to high intensity. This could include interval runs, fartlek runs, 400 meter track repeats, or any other running that elevates heart rate.
When first beginning strength training, it is a great idea to follow the 2-for-2 rule.
If you are capable of performing 2 extra repetitions of workout for 2 sets, then the exercise should be progressed.
Often times people overtrain when they begin resistance training. The 2-for-2 rule is a great way to avoid overtraining.
Walking
Simply walking each day is great way to:
Spend more time outside
Prevent/manage various ailments
Burn fat
Increase energy levels
Helps aid in digestion if performed after eating
Caffeine
Avoid caffeine 8-10 hours before bedtime.
Limit daytime naps to 90 minutes or less.
The body needs to drop 1-3 degrees to fall asleep and effectively stay asleep. Find your ideal temperature (typically between 60-67 degrees Fahrenheit).
Recommended Podcasts
The Huberman Lab
Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health.
MindPump
MindPump exposes RAW Truth about health, fitness, nutrition and more.
The Genius Life
You don't have to be born a Genius to become one. Follow health and science journalist, New York Times bestselling author, TV personality and nutrition expert Max Lugavere as he speaks to the most insightful minds of our time about what it means to live like a Genius.