Why lack of sleep could be affecting your weight loss?

As a mum I don’t believe you will ever get enough sleep again. From the joys of a newborn through to the strife of a teenager. I’m not here to slay being a mum in fact it’s one of the areas in my life where I am so proud looking at my two children. 

However, lack of sleep which comes with this fact can be having an impact on your weight loss journey, how? Let me tell you, your hunger hormone increases which is why you always feel hungry and revert to sugar cravings. As loss of sleep also messes with your leptin hormone it makes it much harder for you to feel full and satisfied.

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As you cave into your sugar cravings and start to over eat another impact is your metabolism starts to slow and this increases with age (disaster). Do you find your emotions start to increase with interrupted sleep and you become more emotional resulting in you choosing less healthier options. 

So how can we stop what is a given fact, most parent sleep less. Try these four little tricks to see if they have an impact on your sleep routine 
1. Stick to a routine even at weekends so your body gets used to being tired at a set time and waking at a set time.
2. Have your food prepared, those that plan their meals succeed more than those that don’t
3. Try a little daytime nap, 40 winks should do it but if you’re not sure what that is set the alarm for no later than 20/30 minutes and grab a power nap.
4. Take some vitamins that can help with sleep/and or with energy. Nothing wrong with a little help along the way. 

I hope this has helped as it made me realise what an impact lack of quality sleep can have on your body if you’re also on a health journey too. I would love to chat to you if you are struggling with sleep, please reach out and comment or connect with me via (linktr.ee/shaz_crowley)

See you soon,

Sharon x



Stop With the Excuses

How many excuses do you tell yourself every day?
How many excuses do you let your children get away with?

If you want it, you need to work for it and that means working to achieve your goal when the tough gets going; when you’re sick, when you’re tired and simply when you don’t want to.
Consistency + Action = Results

You have to understand why you want a certain goal and visualise how you will feel when you reach it. Write your goal down and look at it every day.. Journal about it, do you feel better when you’re a step closer, write down times when you don’t want to take action and see if there are any coincidences.

If the goal isn’t that important to you, then that’s fine also. A common goal is most women want to lose weight, but deep down many (including myself I might add) are just not willing to take the appropriate action to get the results they need. In this instance; smaller steps, smaller habits and some progress is better than none.

However if the goal is extremely important keep reminding yourself why you started working towards your goal and stop giving yourself the excuses not to take action on a daily basis. img_09251

I would love to hear if this has helped you get back on track with your goals.
Feel free to share to someone that continues to have the same New Year goals.
I’m off to dust my trainers with a home workout and if you would like my recent freebie on how to get into your LBD for Xmas click below
https://manychat.com/l6/ShazsBeautySecrets

See you soon,
Sharon x

 

 

How to find out if you have a Food Intolerance?

More than 20% of the population these days in Western Society have a food intolerance and it’s not nice, simple. Specific foods can be the cause of so many irritations these days and the only way to actually detect them is to remove specific foods from your diet and then re introduce them to see what the cause is or take an allergy test at the doctors.

If, like so many people you are struggling with a wider generic allergy such as wheat then you do have to pay close attention to what you’re eating daily and luckily many supermarkets are now helping us with gluten free foods and other ranges such as dairy free.

So what symptoms should you look out for to see if you too have a food intolerance, here are the common ones;

Itchy Rash – if you suddenly develop an itchy rash after eating then it doesn’t agree with you. Make a note to avoid for future.
Stomach Pain – this is so common and you may need to keep a food diary to see if there is a pattern of when you experience it.
Bloatedness – again another common sign of intolerance as your body tries to digest the food. Keep a food diary to identify patterns.
Insomnia – many people these days are struggling with sleep;  lack of it, a deep sleep or just simply getting off to sleep. Have you checked to see if you are sensitive to caffeine as this can play a huge impact on foods or late night drinks.
Tingly/Itchy Mouth – this would be noticed straight away and you should stop eating immediately and make a note of it.

Here is a short video I did earlier
http://bit.ly/2OrHt1O

Whilst I offer no medical solution to these allergies I have been taking some food supplements myself recently that has helped customers with IBS and bloatedness. If you would like to know more, please message me or get in touch via linktr.ee/shaz_crowley

I hope you have found this useful, if so feel free to share or tag someone that may need to read this and I’ll see you next week, bloated free.

Sharon x

How To Cope After A Bad Nights Sleep

How many mum’s out there for one reason or another has had a bad nights sleep? Teething, nightmares, illnesses, are three main ones I can think of but it isn’t just about the children. Snoring; feeling too hot or too cold and if you’ve drank way too much water any of these can make for a restless sleep.

A good nights sleep is vital for many things; your energy, your mood and it is now linked to our eating habits. So whilst this blog isn’t about helping you get off to sleep, (I’ve wrote about that before), this blog is to help you the morning after a restless night and to help you get the most out of your day.

Here are some Top Tips that I took from an article

  1. Climb the stairs;  10 minutes of walking the stairs can give you more energy than drinking half a cup of coffee
  2. If you do need and rely on that caffeine boost avoid it in the afternoon or you’ll be having another restless night
  3. Eat within an hour of waking for both an energy and mood boost; however avoid the sugary cereals. Oats or eggs are ideal.
  4. Don’t hit the snooze button, you’ll feel groggy once awake and will have wasted valuable time
  5. If you’re struggling have a mid afternoon nap but no more than 30 minutes or you’ll not be tired for your evening sleep
  6. Stick to a regular schedule and let your body adjust
  7. Get some fresh air and consider a walk, as they say blow the cobwebs away

sleep deprivation

Please do let me know if you have found this of value and feel free to share or get in touch if you can add a top tip to it. As a busy mum and FT carer I’m always looking to connect with others and you can connect with me via linktr.ee/shaz_crowley.

Until next week, sleep well

Sharon x

Blue Light; Dangerous or Not

What is this blue light that is making headline news recently?
Quite simply it is a source of wave length that is associated with computer screens and mobile phones and as you can imagine we are getting more exposed to them in today’s world with modern technology.

Blue wavelengths are beneficial during the day as they help to boost attention and mood, however they are clearly disruptive at night as the light throws the biological clock into disray and this isn’t great if you already struggle with sleep. Artificial lighting and light exposure suppresses the secretion of melatonin which then in turn has an affect on your circadian rhythm

Even worse, research into blue light states there may be links to the cause of cancer, diabetes, heart disease and obesity.

While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully according to Harvard researchers.and their colleagues whom have been conducting many experiments.

If blue light does have adverse health effects, then environmental concerns, and the quest for energy-efficient lighting, could also be at odds with our personal health. Those curlicue compact fluorescent light bulbs and LED lights are much more energy-efficient than the old-fashioned light bulbs we once knew, but they also tend to produce more blue light

man in white dress shirt sitting on black rolling chair while facing black computer set and smiling
Photo by bruce mars on Pexels.com

So what can you do to start protecting both yourself and your children from the dangers that are being linked with blue light;  here are three top tips that are strongly recommended

  • Avoid looking at bright screens approximately two to three hours before bed.
  • If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses or installing an app that filters the blue/green wavelength at night.
  • Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.

I hope you have found this helpful, feel free to share and if you have any concerns regarding your children and technology these days, please comment I would love to connect. Alternatively connect with me via (linktr.ee/shaz_crowley)

See you next week,

Sharon x

How To Avoid The Germs

It is that time of year again; the temperature has dropped, the kids are back in school and everyone is passing on their germs which means ‘It’s Flu Season’

I don’t believe it can be 100% avoided but you can certainly reduce the risks of infection by following these simple steps.

Increase your leafy greens and in turn boost your immune system; stir-fry some broccoli with a little soy sauce and ginger for a fabulous flu-fighting side dish

Take your vitamins; both vitamins C and D need a boost in winter to protect your immune system

Sleep; it’s amazing that such a simple action and one that most people enjoy can affect your immune system. Many people need a good 7 hours of sleep every night and having an hour without the TV before bed can help you drop off more easily.

Wash your hands; more and more people are contacting the common cold by touching contaminated surfaces, therefore wash your hands thoroughly throughout the day and if needs be invest in a hand sanitizer.

Get spicy; certain spices have been found to be beneficial bug fighters, including cayenne pepper, which contains an active ingredient called capsaicin that beats congestion by thinning the mucus in your nasal passages so you can breathe more easily. Garlic, which contains a ­chemical called allicin, can zap the cold viruses that lead to infection, therefore try adding these spices to soups and stews for a healthier winter warmer.

I hope you have found some value with this blog, if so, please share and do let me know if you try any of these tips or message me if you have one of your own; I love connecting personally with new like minded people. If you would like to know what supplements I use with my family to boost our immune systems then please connect with me via (linktr.ee/shaz_crowley) or alternatively let’s get connected via my new bot
https://manychat.com/l4/ShazsBeautySecrets

Until next week my friend, stay germ free

Sharon x

How to Create MORE Hours in the Day

Hey, and do you like the title? How to create more hours in the day, it’s something I’ve said to myself often and hear many a friends say it too these days. Now the realist in me knows this is impossible given that everyone only gets 24 hours in a day HOWEVER you can start to use your time more efficiently.

I did go live with this subject on my profile today but due to the bad weather, the sound wasn’t so great therefore I decided to write this blog.

Here are my top tips to help you maximise more time with your day.

  1. Plan your day and write down all your priorities that needs to get done and slot in the times of when you are going to complete it, ensuring they get done.
  2. Avoid distractions; yes that means getting lost in a book, watching too much TV or simply scrolling through Facebook (this is considered time wasting)
  3. Delegate;  can you delegate chores to any other members of the family thus saving you some time.
  4. Get your big stuff done first, this simply means the items you’re not looking forward too or the ones that will take the longest time to complete
  5. Don’t try to book in too much in one day, which is something I myself am currently working on. Booking tasks in your diary 9-10, 10-11 etc is only going to cause a backlog and lots of  stress.
  6. Can you multi task? This simply means completing a task whilst doing something else for instance watching TV,  for me, I personally like to listen to an audio book whilst ironing/cleaning. I have just finished Gary Vee’s “Crushing It” and if you are looking to improve your following on social media I would strongly recommend it.
  7. Always, always, on a daily basis make time for yourself. Most mornings I wake up earlier than my kids so I can have my coffee in peace, plan my day and get my head together.

I hope at least one of these tips might help you with your time, I would love to hear from you if you have any tips that work too. Feel free to share and if you start to do just one of these and feel better for it, do reach out and let me know; I always love to personally say Hi and chat or conenct with me @linktr.ee/shaz_crowley

Have a great week and go create more time,

Sharon x

The Struggle is Real

Hey I’m back blogging after the fun of the six weeks holidays.

So the struggle is real, what am I talking about? I’m talking about getting healthy and I prefer to say that than losing weight as I think getting healthy can incorporate not just a healthy BMI but also a healthy attitude to exercise, to eating better and to basically fuel your body for a longer life.

So why is the struggle real? Quite simply it shouldn’t be as whatever reason comes out of your mouth is an excuse and it has taken me a long time to realise this. Excuses are like bumholes as my husband says, everyone has one. I know because I have used them all;
The kids drive me to it
It’s been a rough day
It’s sunny
It’s the weekend
I’m on holiday
I can’t be arsed
I’m too tired

Which is your favourite?

sorry i m bussy print notebook photo
Photo by Lukas on Pexels.com

Most people live a life that is socialable and where you will often be tempted with treats and alcohol but incorporating small changes over time will lead you eventually to success and yes it might take a little longer but doing the yo-yo affect only leads to disappointment. Trust me I’m an expert on this. Jumping in with two feet and cutting everything out can get boring and can leave you feeling tired with  zero energy and then generally results in a chocolate bar or two slipping into your mouth.

So here are my top 5 top tips on how to incorporate small changes into your everyday life to help you on a healthier journey

1. Move more; get up and about every hour – a quick run up and down the stairs

2. Drink more water; a minimum 2 litres, simply carry a water bottle around and make sure it’s finished before going to bed

3. Eat more fruit and vegetable; ensure the 3 meals you have includes some fruit or veg including breakfast

4. Cook more; try new recipes that include different herbs and experiment as that keeps things interesting and exciting

5. Sleep more; there has been much research about the effects of lack of sleep and tiredness with the association with more snacking and eating junk food.

There you go, I hope this has been of some use would love to know if you too are trying to be healthier this year, connect with me (linktr.ee/shaz_crowley) and if this will help any of your friends feel free to share

See you next week,

Sharon x

How to deal with Stress?

Stress, typically these days is part of most people’s life, especially mine. Being a busy mum, kids can send you roaring from 0-60 in seconds and with busier lifestyles than ever before, it is difficult to not feel that tension in your neck begin.

How do you deal with stress, do you have any tips or do you simply lose it or in my case reach for the wine. Whilst I understand as I get older both of these are not long term solutions and therefore I decided to do a little research to deal with stress a little healthier for all the family.

Thus let’s look at the top 7 best ways to deal with it and I would love to hear how you deal with stress, or which one of the 7 is your favourite.

  1. Chew gum; chewing gum is recommended to help lower the level of cortisol a known stress hormone.
  2. Colouring; the chance of doing something that doesn’t require a lot of attention or focus like doodling or colouring can bring a sense of calm.
  3. Change of scenery; if you find yourself in a stressful situation, try and go into another room or step outside as if you are closing the door on the situation and therefore reducing the stress.
  4. Focus on action; sometimes stress is caused by a factor that you can no longer do anything about; an illness, an accident. In this instance take action and on something you can do like considering tidy a drawer.
  5. Sing; belt out a tune, stick some music on and sing
  6. Concentrate on your breathing; the old saying of ‘count to ten’ certainly rings true here. Deep breaths will always reduce the stress and then consider adding in some meditation for extra relaxation.
  7. Pamper Time; spend 10 minutes a day minimum on yourself. Time to yourself is paramount, a book or a bath to help enjoy your time alone and ideal for assistance in thinking clearer.

 

I hope this has provided some value and do feel free to share. My go to as previously mentioned was alcohol and it certainly doesn’t help in the long run so I too will be putting some of these top tips into practice. Reach out if you use a better trick as I always enjoy connecting with my readers or connect with me here linktr.ee/shaz_crowley
Have a great week and I’ll see you next Monday.

Sharon

Energy All Day, Everyday?

Who wouldn’t like all day, every day energy eh, it may seem impossible but it isn’t?

Simple small changes to your lifestyle and your diet can start the process off and be supplemented by specific vitamins until you no longer need them. Some people know and understand this but still don’t make those changes. Let’s start together today.

Recently I have been of the mindset, you only live once, let’s have some fun and that’s great but as you get older, it gets harder to lose weight, harder to look fresh, harder to have energy throughout the day and I would rather feel healthy and energetic for many years to come than have a fun filled life for only a few years. What are your thoughts?

Here are my top 5 tips on making those small changes today,
1. Eat better, stop with the processed food and start to cook from scratch. Cook in bulk if you are busy in the week.

2. Plan in some exercise;  by planning it in your diary you are committing to it. It doesn’t have to be strenuous;  a walk, a cycle ride,  swimming all easy to access in the summer months.

3. Mindset; energy is positive so to make the most of it you need to be in the right mindset and have the right positive attitude and I can assure you it will make a huge difference.

4. Sleep; lack of sleep is a huge factor when it comes to energy and mood so stick to the same sleep patterns throughout your week and weekend.

5. Vitamins; vitamins these days no longer need to be a multivitamin as companies are producing them for specific people for specific issues. Make sure you are taking ones that will help you.

I hope you have found some value in this and over the next few weeks I will be going into each tip in more detail as this is simply an overview. I am on this journey with you, so please click follow and connect with me via linktr.ee/shaz_crowley
If I can help in anyway especially about the specific vitamins then reach out and I will see you again soon.

Sharon