Extreme Sports Performance | Sleep Well
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Sleep Well

Thoughts of the week

“Sleep Well”


We spend over half of ours lives asleep. It’s something we do every single day but do you know just why it’s so important?

Benefits of sleep:

  • Keeps your mind happy and mood more positive
  • Increased alertness and better decision making
  • Less stress
  • Maintaining a healthier weight
  • Better attention span
  • Improved intellect
  • Greater physical performance
  • Increase creativity
  • Less chance of becoming ill
  • A healthier and longer life
  • Improved memory

Tips to aid sleep quality:

  • A relaxed environment that is quiet, calm and cool – carefully burning a scented candle 30mins lights out works well here
  • Mattress and pillows that are comfortable offering the right level of support for your body
  • Ensuring you have enough by aiming to be in bed for at least 8 hours before you wake up
  • Having a regular sleep schedule for the week and also the weekend, trying to avoid changing it as little as possible
  • Minimising exposure to blue light from TV, computer, tablet or phone an hour before bed time – at least put these devices in night mode if possible.
  • Having a pre bed routine that relaxes you and makes you feel tired e.g. reading a real book, listening to relaxing music, doing yoga, having a warm bath or a chop of herbal tea
  • Ensuring that you are not dehydrated or overhydrated prior to bed so you don’t have to wake up for the toilet during the night – having a sugar free electrolyte drink here works well
  • Ensuring you don’t eat a large meal too soon before you lay down as this could cause digestive upset
  • Reducing alcohol intake prior
  • Using a black out sleep mask and noise cancelling ear plugs
  • Minimising power naps during the afternoon
  • Aim for at least 8 hours, which means being in bed for a minimum of 9 hours

Whether it’s sports performance, executive business or daily life you are preparing for by resting for, take some time tonight to analyse and assess your current sleep routine. Tracking with a fitness band or smart watch over time will give you a good idea of what works for you and what doesn’t!

“Sleep is the best form of meditation”

Understand that a good sleep tonight will lead to a better day tomorrow. Good luck and sleep well…

Exercise of the week

Development | Strength | Olympic lift | Jerk | Push | In front of neck | Bar speed + weighted bar

Find out more about this program here

Recipe of the week

Kitchen sink salad w. white fish


  • Cube sweet potato, place on baking tray then season with salt, pepper, mixed herbs & drizzle with olive oil. Cook in over on a medium heat for 20-25mins
  • Lightly coat fish fillets (we used cod) with olive oil & spread some harissa paste on top of one side. Cook in over on a medium heat for 10-15mins
  • Top & tail green beans then boil until cooked, allow to cool then cut into inch long pieces
  • Slice & dice cucumber into small chunks
  • Wash & drain kale then place in to salad bowl 
  • For dressing add together olive oil, splash of apple cider vinegar, squeeze of fresh lemon, salt, pepper, mixed herbs herbs & sprinkle of chilli powder
  • Remove sweet potato & fish from over to check they are both cooked through
  • Add sweet potato, green beans, cucumber & dressing all to bowl of kale then toss evenly.
  • Serve as in photo with fish to side of plate.

Find out more about our nutrition plans here

Training song of the week

Sinking down – Son Volt

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