Hack Your Sleep for Peak Performance

HAPPY NEW YEAR!

We wish you a happy and healthy new year filled with success. At Self Revolution Fitness, we are excited about the opportunities this year holds. Our priority is to make this year our best one yet, and we plan to achieve that by keeping you at the center of everything we do.

To do this, we are transforming our monthly newsletters into a weekly format. Starting today, you will receive a concise and informative email every Thursday morning that you can read in under five minutes. We skip the BS and get straight to the facts, providing actionable advice to help you lead a happier, healthier life.

Our goal for this year is to reach out and assist as many people as possible. We believe everyone deserves access to the tools and knowledge they need to thrive, and we're committed to being one of your primary sources of science-based information, tips, and motivation.

We're excited to announce that this weekly newsletter is just the beginning. We have some exciting changes and new initiatives planned for the coming months, all aimed at supporting your fitness and well-being goals. Stay tuned for more information!

For now, we hope you enjoy our first weekly newsletter of the year.

QUOTE OF THE WEEK

"Let this year be the one where you finally get comfortable in your own skin."

Michelle Obama

COACHES CORNER

COACH JOSE
Certified Personal Trainer

💪 Motivation Tip: Write down your “why?” and read it when you wake up, before you go to bed, and when you lack motivation.

🛒 Approved Pick: Several clients mentioned aiming for better hydration this year. If you're on the same path, check out my go-to water bottle.

🎙Listen To: Looking for evidence-based weight loss strategies? Listen to Cut the Fat Podcast. It offers practical advice and debunks common misconceptions.

📚Read: Stop Doing That Sh*t By Gary Bishop - For a more impactful experience opt for the audiobook narrated by Gary Bishop himself.

COACH EMMA
Accountability + Lifestyle Coach

⏳Productivity Tip: Try the Pomodoro Technique to avoid procrastination and increase productivity. Set a timer for 25 minutes and focus on your task, then take a 5-minute break before repeating the cycle. 

🛒 Approved Pick: Intelligent Change's Productivity Tear-Out Sheets help you stay focused on daily tasks, inspired by quotes, and mindful of your goals, whether you're at home, in the office, or on the go.

🎙Listen To: Since it's January and many of you are likely setting goals for the year, I highly recommend checking out this Huberman Lab episode: Goals Toolkit: How to Set & Achieve Your Goals.

📚Read: Want to build a fitness habit that sticks? We've got you covered! Download our free ebook, Building a Sustainable Fitness Habit, packed with exclusive materials and actionable checklists.

WORKOUT OF THE WEEK

🔥 20-MINUTE LEG WORKOUT

We'll start with supersets to challenge your strength and endurance, then move into a circuit to keep your heart pumping and work those muscles from multiple angles.

Here's how it goes:

Supersets (2 sets)

• Bodyweight Squats: Get those legs burning with 30 seconds of bodyweight squats. Imagine sitting back into a chair, keeping your chest lifted and core engaged.

• Squat Jumps: 30 seconds of explosive power! Sink into a squat, then jump up as high as you can, landing softly back in your squat.

• Rest for 30 seconds to catch your breath before repeating the superset one more time.

Circuit (3 rounds)

• Bodyweight Split Squats: 10 reps on each side. Step back with one leg, bending both knees to 90 degrees, then push back up to standing. Feel that burn in your quads and glutes!

• Dumbbell Deadlifts: 10 reps to strengthen your back and hamstrings. Hinge at your hips, lowering the dumbbells towards the floor, then drive through your heels to stand tall.

• Dumbbell Sumo Squats: 10 reps to target your inner thighs. Stand with wider feet, toes pointed out, and lower into a deep squat with dumbbells in hand.

• Bodyweight Calf Raises: 10 reps to sculpt those calves. Rise up onto your toes, squeezing your calf muscles, then slowly lower back down.

• Rest for 30 seconds after each exercise, then repeat the entire circuit 2 more times.

Remember:

• Focus on proper form over speed to maximize results and prevent injury.

• Listen to your body and take breaks as needed.

• Stay hydrated throughout your workout.

BEYOND THE BENCH

💤 HACK YOUR SLEEP
Nighttime Ritual for Peak Performance

1. Dim the Lights: 1-2 hours before bed, dim your lights and screens. This signals to your body it's time to wind down.

2. Unplug and Unwind: Ditch the phone, computer, and TV. Instead, read a book, take a warm bath, or listen to calming music.

3. Mindful Breathing: Spend 5-10 minutes practicing deep breaths. Inhale slowly through your nose, exhale fully through your mouth.

4. Gratitude Practice: Reflect on 3 things you're grateful for. This shifts your focus to positivity and promotes relaxation.

5. Set a Sleep Schedule: Aim for 7-8 hours of sleep and stick to a consistent bedtime and wake-up routine, even on weekends.

Bonus Tip: Create a sleep sanctuary. Make your bedroom cool, dark, and quiet. Invest in blackout curtains, a comfortable mattress, and calming bedding.

Why it Works: Good sleep is essential for muscle recovery, hormone regulation, and energy levels. By prioritizing sleep hygiene, you'll wake up feeling refreshed, focused, and ready to crush your workouts and your day!

THANKS FOR READING, SEE YOU NEXT THURSDAY!

We're on a mission to revolutionize your approach to fitness. We go beyond traditional online fitness programs by combining tailored expert fitness training with comprehensive lifestyle guidance. Our certified personal trainer designs workouts specifically for your goals, while our lifestyle coach helps you develop healthy habits, manage stress, and create lasting positive changes in your life.

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