🛌 “Train Hard. Rest Well. Live Whole.”

 




Fitness Friday • National Wellness Month • Sleep Hygiene Edition

August invites us to reclaim our vitality — not just through sweat and movement, but through stillness, breath, and restorative sleep. This Fitness Friday, we celebrate the rhythm that sustains peak wellness: work, wind down, and recharge.

💪 Movement as a Catalyst

  • 30-Minute Flow: Choose a strength-based routine that elevates heart rate but wraps up with a calming stretch.
  • Dual Purpose: Focus on exercises that support posture and reduce nighttime discomfort — think glute bridges, wall angels, gentle spinal twists.

☕️ Habits That Bridge Day and Night

  • Caffeine Curfew: No coffee after 2 p.m — even if you're tough, your adenosine is not.
  • Sunlight Strategy: Get bright light in your eyes by 10 a.m to anchor your circadian rhythm.
  • Screens Down Ritual: 1 hour before bed, swap devices for a book, diffuser, or grounding practice.

🧘 Nighttime Wind-Down

  • Sleep Hygiene in Action:
    • Consistent bedtime, even on weekends
    • Cool, quiet room with blackout curtains
    • Magnesium-rich evening snack (banana + almond butter = ✨)
  • Guided Relaxation: Try a 10-minute body scan or progressive muscle relaxation to signal “shut down” mode.

💤 Wellness Starts Where You Rest

Sleep isn’t just recovery — it’s recalibration. For heart health, hormonal balance, and cognitive clarity, prioritizing sleep is a radical act of self-leadership.


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Julia Aziz, signing her book, Lessons of Labor, at an event at Book People in Austin, Texas.


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