Tips and Tricks for A Good Night’s Sleep

A good night’s sleep has a significant impact on an individual’s well-being as it contributes to a healthy body as well as a healthy lifestyle. Insufficient sleep may result in waking up feeling exhausted which can lead to putting on weight more easily due to lack of energy to go about your daily activities. On the flip side, adequate sleep can help you to keep fit by reenergizing your body and controlling the hormones that affect your appetite.

There are some other detrimental outcomes associated with not getting a good night’s sleep, such as decreased cognitive function, an ineffective immune system, and mental health problems including depression. I want to offer some of my favorite tips and tricks to help you get the rest that is so vital to all aspects of your health. As a Life Coach, I notice my clients with poor sleeping habits, are limited in accomplishing their goals.

Schedule Your Sleep

Health specialists recommend sleeping between six and eight hours each night, depending upon your schedule. Just like your programmed work schedule, you need to schedule your resting time. Interrupting this timetable could result in insomnia, so if you are having trouble falling asleep, try reading a book or tuning in to some music that will soothe you to sleep.

The amount of light can also affect your sleep cycles, so if you have a nighttime job or need to sleep during daytime hours for any reason, investing in some blackout curtains may help, as will turning off all the lights and especially the TV.

Stay Active

Exercising daily contributes to having a good night’s sleep. Aim to do any physical activity at least a few hours before going to sleep to give you time to freshen up and get into relaxation mode before heading to bed.

Watch What You’re Consuming

Try to keep away from substances such as nicotine, caffeine, and natural or synthetic drinks or supplements that may be stimulating. These may hinder your ability to fall asleep and stay asleep. Heavy meals can likewise interrupt your sleep due to digestion and sugar metabolism.

Check the Temperature

Managing how hot or cold your sleep area is can help you get the sleep you need. Some people prefer it to be on the chilly side while others like it warmer. If you have a programmable thermostat, that may help ease you into sleep mode without you getting up to turn the temperature up or down.

Nap Responsibly

Try to minimize how long you might nap during the day. Research has shown that napping can help you catch up on restorative sleep, but sleeping too long can make it hard to fall asleep later that night.

Benefits of Proper Sleep

Obviously, there are many benefits to getting a good night’s sleep. We’ve covered some of them, but here are a few more:

  • Has a protective effect on the cardiovascular system, i.e., it may help lower blood pressure and stroke risk
  • Enhances your level of attentiveness, which is especially important when you have a heavy workload or if you have to operate machinery
  • Improves memory
  • Aids in processing the day’s events
  • Reduces stress and anxiety levels
  • May help with social and relational skills

If you’re having challenges sleeping and want to learn more on how to implement these and other valuable tools in your life, please contact me for a free consultation: LET’S CHAT

An oldie but a goodie: Constant Action = Results – and how to stay inspired in life

New video on the well worn mantra: Constant Action = Results. I also cover in this video key tools to help you stay inspired in life!

TRANSCRIPT:

Life Coach Tommy: Hey guys, Life Coach Tommy here, I just did my cardio workout and walking down Wilshire Boulevard, on this beautiful crisp sunny morning. Hope everyone had a great productive Monday, productive beginning of the week – and I am in front of the SABAN Oscar museum so I’m going to record this video really quick here because one of my aspirations is to be featured here.

Anyways, so I wanted to talk about this sort of cliche mantra of “Consistent Action = Results.” Basically, what this means for people is that – you know it follows in my own personal life – again most of these videos will talk about bodybuilding because that’s really my focus: bodybuilding, acting, obviously life coaching, but – Consistent Action = Results is – what I’ve seen in my own life – when it comes to acting just submitting to anything and everything I’m qualified for and the auditions do come because it’s consistent – I’m consistent with it. And with bodybuilding I get under the weights – I do it every week and I see results because I’m consistent with it.

Results rarely come from trying something a few days then stopping it – then trying it again – then stopping it – and trying it again and then stopping it. That doesn’t equal results. It also can be used in the sales world, in the executive setting that – you know if you’re coaching your team every single day and – you’re not trite in your coaching – you’re going to get results from your team. Same thing with sales. Your sales professionals – whenever they’re getting on the phone if they’re consistently nurturing their leads – they will get results.

Anyways just want to talk about that and the biggest thing of – you know the reason we’re not consistent is that we usually quit and it’s important to say inspired. And what I mean by that is just basically, there are many – thousands upon thousands of people, before you that have achieved what you want to achieve. Thousands! And it’s important to look at what they’ve done and how they’ve gotten to where they’ve gotten.

I look at Arnold Schwarzenegger, I look at Ron Coleman, I look at Jay Cutler, I look at Tom Hanks, I look at Tommy Lee Jones, I look at Tony Robbins – these are just a select few of the things I use to inspire me. But there are plenty of people that are in your profession that are accomplishing amazing things that you want to accomplish. Look at their lives, look at what they’ve done. Most of them weren’t that special – weren’t that unique. And if you look at most of their successes – it’s because they were consistent, it’s because they were committed – it’s because they followed the mantra – consistent action gave them results.

So, check that out. I’ll give you a homework assignment – most of my clients get homework assignments so here’s some free life coaching for you. Whatever your profession is – whether it’s acting, whether it’s bodybuilding, whether it’s – you’re an executive leader for a company, whether you’re a lender, whether you’re a realtor. Whatever function, whatever profession you’re in – or whatever profession you aspire to be – whatever level you aspire to be on. Wikipedia [or google] the people who have made it. Wikipedia [or google] the people who have gotten there. And see their lives – see what they did to accomplish their goals and you’d be surprised at what you’ll find. So that’s your homework assignment from life coach Tommy.

If you have any questions about this, as always, comment, send me a message, and, again, have a Happy Tuesday! Take care, bye.

END OF TRANSCRIPT: Life Coach Tommy can be reached here for a free consultation: Let’s Chat

Ask “On what level will this work out for me?” Instead of “Will this work out for me?” New video

TRANSCRIPT:

Life Coach Tommy: Hey guys, Life Coach Tommy here, hope you’re having a productive Friday and you had a productive week and are gearing up for a relaxing weekend or a productive weekend depending on what you’re doing this weekend.

I wanted to send a quick shout out to something very specific. And it has to do with my life coaching clients when – sometimes they establish a goal and they start achieving that goal and self-doubt starts coming in – negativity starts seeping in to their daily life. It could be external it could be from friends, family, or it could be internal. Side Note: internal negativity is the hardest to overcome and I focus a lot on coaching people through overcoming internal negativity.

But, the result of these negative forces, a question pops into their mind – it’s will this work out for me. And when we’re brought forth this question – am I really doing this – is this really worth it, will this work out for me? I’m able to help my clients and I encourage people to think this way instead of that way, and what I ask is that, instead of asking, “Will this work out for me?” Wouldn’t it be better to ask, “On what level will this work out for me?”

And, when I introduce this question into their life they start thinking about, instead of a black and white scenario where this either won’t work out for me or it will work out for me, that how much work do I need to put into this in order for it to work out for me.

So, I’m able to help my clients through life coaching to think that way instead of the other way. And, I give the example of fitness, and diet, and losing weight, and bodybuilding and what not. It’s literally the easiest comparison to give because the science of losing weight is super easy because – anyways I’m not going to go into that – but the science is easy – I’ve written several blogs on how to lose weight.

But, the thing about losing weight is that IF you go to the gym, IF you exercise, and IF you eat healthy, it is virtually impossible for that not to result in some sort of benefit.

Again – let’s say we have levels A, B, and C. If you are investing – let’s say C is the lowest, A is the highest – if you are investing C level of work into your diet and exercise, you’re still going to see results. You’re still going to feel better, you’re still gonna burn fat, you’re still gonna lose a little bit of weight, but not as much as if you did an A level of work where you’re going in and you’re doing hardcore you’re working out five days a week – like I do – THAT level of result, that level is much different than the C level.

And so, again, instead of asking yourself, will this work out for me, I encourage my clients to ask themselves, instead, “On what level will this work out for me?” Because, once again, it re-aligns their focus into how much work are they willing to put in to make this work.

Anyways, I hope you have a very productive Friday, and the biggest thing about the weekend is that it allows you to disconnect sometimes from the daily rituals of the week – so I do encourage you to take some time and meditate. And meditation is literally – doesn’t have to be anything surreal or metaphysical – but it’s literally just taking at least five minutes to breathe and focus on your breathe so that your brain, all the noise that happens, can quiet a little bit and you can seek a little bit of clarity, so here’s hoping you get a little bit of clarity over the weekend through five minutes of meditation – that’s a challenge for you. Have a wonderful weekend!

Do I need to see a life coach near me or can I have a life coach from anywhere?

When I’m contacted to be someone’s life coach, they are often extremely close to where I reside, in Sherman Oaks, CA.

While it is extremely convenient for face to face interaction, there are some clients that also contact me from the East Coast as well as the Pacific Northwest. As it isn’t financially feasible all the time for either of us to travel to each other on a weekly basis, we are able to do some great work with modern technology, i.e. FaceTime or Skype.

Gone are the days where life coaching is done just over the phone. With FaceTime and/or Skype I am able to offer the same valuable encouragement and goal-setting practices that are experienced through face to face interaction.

So, no matter where you are, whether you’re here in Los Angeles, in my Valley neighborhood, or on the other side of the country, I’m more than excited to help you fulfill your goals and live a satisfying life.

Also, another important question is how to find a life coach and not just, in general, but, how to find a life coach that’s the best fit for you. The basic foundation of finding a life coach that’s right for you is, overall, that gut instinct – how do they make you feel. Do you feel inspired? Motivated? Heard? These are important factors to consider when you find a life coach and connect. Obviously you can easily find a life coach near you by doing a quick google or Yelp search. But get them on the phone, chat with them, and feel them out.

This is why I never take a life coach client unless we’ve a had a FREE 20 minute session that not only allows me to discern your level of commitment to achieving your goals, but also so that you can discern MY level of commitment to guiding you in achieving your goals. We are both, essentially, feeling each other out! I cannot take a client unless I am convinced they are 100% committed to applying the tools and resources I will provide through life coaching.

Quora Q & A, mostly about diet and fitness

I recently started answering questions as a Life Coach on Quora and received an overwhelming response to answer more questions. I’m pleased that there are a lot of people interested in learning more about how to eat healthy and very specific work out routines. While my focus is more on how to establish goals and fulfill them, I have over 20 years of practical knowledge in diet and fitness and am more than willing to share my wisdom. Here is a selection of specific questions and answers, to submit your question on Quora feel free to visit me here @ My Quora Profile

Quora Q & A:

Does healthy weight loss improve your mood?

If we’re talking about consuming healthy macros in conjunction with a strong fitness routine, absolutely. There is scientific evidence that consuming healthy macros while getting that heart to pump can improve overall mood immensely!

What is the most important aspect of one’s diet in terms of building a six pack?

Great question, and it’s a relatively simple answer. The most important aspect of one’s diet of building a six pack is keeping your body in a hypo-caloric state In conjunction with building the muscles of the abdominal region. In other words, the calories you put in should be less than the calories you’re burning (it also helps if those calories are solid macros (i.e. avoid too much processed sugar, sodium, and saturated fat)).

How do you get your ex-boyfriend back even though he has a girlfriend?

The best thing is to ask yourself whether or not he is worth your attention when his attention is not on you. Would it be better to have someone in your life whose sole devotion is toward you?

What sabotages your diet?

There are too many things to mention here, but the biggest thing that can really sabotage your diet is not sticking to one! 🙂

I want to start strength training but it seems complex and expensive. Do you have any advice for me? 

Depending on where you live, a gym membership is only around $30/month. Outside of that, it’s not too expensive to make sure you’re eating healthy in conjunction with intense training. At the end of the day, it really depends on your goals. If your aim is to compete on a professional level, yes, it can get pricey (I currently ingest up to 3000 calories a day to maintain my gains). However, if you just want to get stronger, there are plenty of inexpensive options to help maintain a solid strength training diet. I highly recommend watching a crap ton of YouTube videos on strength training. My favorites are Athlean, Jeff Nippard, and Fouad Abiad. Best of luck, brah! 

How do I keep my muscles hard and in shape for a longer time?

The easy answer is consistent training and sticking to your macros. If you get off track however and your muscles soften, don’t be dismayed. Once you’ve built the muscle it’s easier to get it back and stay harder longer…again, if you stick to it.

Should a low carb diet be temporary or permanent?

Depends on how low you wanna go and your goals. If you want quick short term weight loss (and don’t mind gaining it all back later) go for temporary. But, overall, any sort of eating behavior should have some level of permanence. It also depends on your activity level on any given day. Healthy carbs provide a solid source of energy, so if you’re doing heavy cardio or heavy weight training, be sure to get your carbs in to sustain the energy. But if you’re staying inside all day and not doing anything, you won’t need as many carbs.

What’s the most common excuse people give for not getting abs?

Believe it or not but the most common excuse people give for not getting abs is that they don’t do ab workouts enough. The problem with this excuse is that it’s highly inaccurate. You could do hundreds of crunches every day, but if it’s not followed by cardio and a good diet, the abs will never show. The most common legit excuse, though, is simply eating too many calories and not burning it off.

How can I change to a healthier diet and start training?

The easy answer is: start eating healthy and train 🙂 but the answer I teach my clients is to start with why do you want to eat healthier and start training? The science is easy – and the information on how to do it is out there, but getting and staying motivated is the real reason I believe you’re asking this question and it starts with ‘Why?’

If you have removed carbs from your diet, how long is it safe to not eat any, and what is a good substitute?

Unfortunately, carbs are the only good substitute for carbs. There are a lot of alternatives for short term energy, but to get what carbs give you, you’ll need to eat more of those alternatives (which will involve ingesting more calories). After about 2–4 days of no carbs, your body will enter Ketosis and it will start burning fat for energy. I’ll defer to this article for all the risks of being in Ketosis: 7 Dangers of Going Keto

Should I take BCAA’s or is there enough in my whey protein shake?

It’s not that there are enough in your whey protein shake, it’s more for the results you want and understanding how BCAA’s work differently than just whey protein. If all you want is to get stronger and a little toned, then, yes, there are enough in your whey protein shake to get those results. But if you want massive growth and increased strength, add BCAA’s and Casein protein (naturally found in cow milk, but there are also supplements). Another way to look at it is that BCAA’s are a tool while whey protein is a source. Really simplified, BCAAs help inject protein straight to your muscles that otherwise might be digested. Another thing about Casein protein: it works on your muscles longer than whey protein (even while you’re asleep).

While working out to build muscle, should I try to keep my protein intake as high as possible?

If you’re trying to build muscle, you should, at minimum, be eating 1g of protein per lb of body weight. Eating as much as possible wouldn’t be conducive because you’d be adding extra calories to your diet which could turn into body fat and hide your gains.

Can I find a girlfriend if I don’t like to cuss, drink alcohol or go to clubs?

Yes. Find the girl who doesn’t cuss, drink alcohol, or go to clubs – they’re out there, I’ve met them 😉

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

To what level do you really want to succeed?

By the time my clients have made the decision to hire me as their life coach I learn that, many times, the pursuit of their goals has been halted by one singular question, “Will this work out for me?” And because they couldn’t give a clear answer to that question, their goals were not pursued.

This question doesn’t have to be so black and white. Instead of asking, “Will this work out for me?” Ask, “On what level will this work out for me?”

Crazy thing about this world is that there really isn’t an on/off scenario where, if an individual pursues X it won’t be successful on ANY level… For example, it is virtually impossible for someone to start eating healthy and going to the gym and NOT experience SOME SORT of improvement… If you eat healthy and/or if you go to the gym…you WILL experience some sort of result.

Through coaching, I’m able to show my clients that the level something works out for someone is usually dependent upon how much work they’re willing to put into it and how committed they are to that goal.

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

A Life Coach doesn’t give advice – how a life coach pushes you to build your own solution

Often, when someone finds out I’m a Life Coach, they’ll ask, usually to prod for free Life Coaching 🙂 – “What should I do about [insert life dilemma here]?” And I’ll usually respond with, “What do you think you should do about it?” Sometimes they’ll believe I’m joking and move on, but others will respond with true workable things which will result in a follow up question, “So what can you do to make sure you stick with that?”

While the question could seem like a joke response, I am actually giving them a small snippet of free life coaching. A life coach won’t give advice for any specific thing – a life coach’s job is to help push you in the direction you already know you need to go. We do this by asking important questions and helping you find the answer in your life that will help move you along.

Life Coaches have plenty of antidotes, visuals, cliche phrases, etc. but true work and momentum is when a life coach can help a client take ownership of their change by helping them find the empowerment that already lies within their heart.

Contact me today so I can help you find the change in your heart!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

My specialties as a Life Coach and how they can help

Aside from helping my clients achieve overall well-being through self-empowerment and self love, there are three specialties I’m able to help my clients with through life coaching:

1) Relationship Coaching

Intimate, work, social, and family relationships have all been focused on through my life coaching process. The focus is mainly on making sure our communication channels are open and honest. Not only with others, but also, and most importantly, with ourselves.

2) Career Coaching

When it comes to my client’s career path, I am able to help them focus on establishing realistic and attainable goals through goal-setting exercises and helping my clients realize their full potential.

3) Fitness and Nutrition Coaching

So many of my clients simply want to lose weight and lead a healthier lifestyle. But so many are without the resource or knowledge on how to truly create a plan they can stick with and commit to, not only for the summer or an upcoming event, but for the rest of their life!

I help my clients establish solid goals they can remain passionate about while seeing and feeling results within weeks!

Contact me today and let me know which Life Coach you need!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

A quick note on relationship coaching and how to make yourself first

As a life coach, I have had clients who spend a considerable amount of time talking about their husband/wife/girlfriend/boyfriend/partner/question mark and trying to understand the decisions their significant other is making that could be hurting the relationship.

My role in this common scenario, is to help my clients understand how to manage their expectations and be a stronger communicator with themselves (which will, in turn, help them communicate better with their partner). When we work on the client’s relationship, our main focus is on them and how they are communicating and the multitude of communication tricks they can use that will allow their partner to communicate in return and help them understand the decisions they are making.

Essentially, I give my clients the tools so that they can figure it out on their own. Without having their partner present in their session, I couldn’t (nor should I) try to explain their partner’s actions. Through relationship coaching, though, we can figure out what needs to be added to get them there. It’s the same method I use in non-relationship coaching, when helping my clients figure out how to deal with any external force affecting their lives which seems beyond their control. The secret here is that the answer is inside your heart 🙂 and I can help you find it.

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

What is the magical formula for losing weight and how it applies to keeping the weight off?

There actually is a magical formula for losing weight, but it’s by far not an easy one to solve. The challenge in the formula is making sure each variable is attempted with equal force. Here it is, the magical formula:

x(a+b)=c

Now, if we remember basic algebra, we know that x has to influence a and b to equal c. What do these variables stand for? Here you go:

C = sexy body

Or any type of body healthier than the one you have now lol it doesn’t have to be a sexy one (although who doesn’t want to be sexy?)

So how do we solve for C?

A = Diet

Remember, when I work with my life coaching clients who want to lose weight, I don’t ever make them “go on a diet”. The word diet simply means “the way one eats”. So, I ask my clients to change their diet or be aware of their diet and how it influences the daily operation of their physical body. Essentially, “we are what we eat” is one of the truest cliche phrases out there. If you’re eating high volumes of sugar, sodium, unhealthy fats, or processed flour, your essence is not going to feel very positive.

B = Fitness

Fitness doesn’t have to be this hardcore regiment at the gym but you must get your body moving. Walking, jogging, swimming, weight training, anything that gets the body moving and burning calories will help you lose weight.

Again, these two variables must be combined in order to maintain weight loss. When we start the life coaching process for losing weight, I never start with the workout routine. My first question is, what are you eating? My process will introduce healthy macros into your system to get your body in a healthier state before it starts working out. If you simply went to the gym after years of unhealthy eating, your work out is going to be a less than positive experience (it’s no wonder so many people quit early in their workout process!)

And now for x, the most important variable…without it, it’s impossible to combine A and B.

x = mind and heart

The brain is the most important muscle in the body. It is THE muscle you must work out before working out any other muscle in your body. If your mind’s not into it, your body will not follow. And your heart, essentially that emotional part of your brain that commits to why you are losing weight and maintains the passion and intensity in your work outs.

So, the magical formula for losing weight is better read as, diet plus fitness, multiplied by the mind and the heart equals sexy body 🙂

How do we work out the brain to get there? That’s where deep life coaching comes in to play. Let’s chat and see if we can do this for you!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE