night routine

Programming and routines can look different for every trainer, so it's important to know how you can best serve your clients whether they're professional athletes or part of the general population.  In this week's episode, Betina and Nic interview long-time friend, online trainer and programming expert Josh Clay about his training philosophy and how to best support the people he trains. They also discuss how they shut down as part of their evening routines, the power of red light glasses and their similar practices that help ensure a good night's rest. Clay talks about consistency and driving programs that are simple and effective to meet the needs of those looking to be more athletic and more. 

Learn more about Josh and his training programs: https://wetrainmnm.com/ 

Have questions for Betina & Nic? Email the show at contact@beyondtheroutinepodcast.com for a chance to have your question answered on a future episode. 
 

Follow us on Instagram: @beyondtheroutinepodcast

Visit us beyondtheroutinepodcast.com

Disclaimer: This podcast represents the opinions of Beyond the Routine hosts Betina and Nic Shimonek and their guests. Views and opinions expressed in the podcast are their own and should not be taken as medical advice. The podcast content is for informational purposes only. Please consult your healthcare professional for any medical questions. 

Have questions for Betina & Nic? Email the show at contact@beyondtheroutinepodcast.com for a chance to have your question answered on a future episode. 
 

Follow us on Instagram: @beyondtheroutinepodcast

Visit us beyondtheroutinepodcast.com

Disclaimer: This podcast represents the opinions of Beyond the Routine hosts Betina and Nic Shimonek and their guests. Views and opinions expressed in the podcast are their own and should not be taken as medical advice. The podcast content is for informational purposes only. Please consult your healthcare professional for any medical questions. 

In case you missed it, better sleep is the answer to pretty much every adulting quandary we encounter. From our physical health to our mood and mindset, sleep is the elusive key. 

Research shows that the past few decades have seen a notable downward trend in the quality and quantity of sleep that people are getting, so we're throwing it back to this wildly helpful episode on all things sleep. 

We’re clearly not the experts on this (read: sleep-deprived), so we called in Alanna McGinn. Alanna is the founder and lead sleep expert at Good Night Sleep Site, host of the ‘This Girl Loves Sleep’ podcast and author of ‘This Baby Loves Sleep’. Alanna and her team of sleep consultants are certified through The Family Sleep Institute and have helped thousands of families around the world overcome their sleep challenges and establish healthy nighttime habits. Alanna is the resident sleep expert for publications like Forbes, Maclean’s and Today’s Parent, and the media sleep expert on Cityline, Breakfast Television, CBC Radio, and more. 

Join us as we chat about:

• The mental and physical impact of sleep deprivation
• Creating a routine that supports healthy sleep
• Why your morning wakeup is actually the most important factor to good sleep
• How to figure out the amount of sleep we really need
• Tricks to optimize our sleep cycles and REM sleep
• The facts on magnesium and natural remedies
• How to catch up on Zzzs after an all-nighter and adjusting to new timezones
• Can we keep napping???
• The secret power of the napuccino

We hope this episode helps you create healthy sleep habits so you can get the quality rest you deserve!

Follow Alanna:

goodnightsleepsite.com
@gnsleepsite
@alanna.mcginn

PS: If you’ve been dreaming of pivoting into podcasting but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast. 

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Join us in a fascinating discussion about the connection between the gut microbiome, immune system, and sleep with Jennilyn Griffith, a gut health and neurotransmitter specialist.

We explore the effects of leaky gut and dysbiosis on autoimmune conditions and how they can disrupt our sleep. Jennilyn also shares her personal journey of overcoming severe gut issues and offers valuable insights into optimizing our morning and evening routines for better sleep. 

Let's dive in!

BIO:
Jennilyn Griffiths specializes in gut health and neurotransmitters! Started as a personal trainer 10 years ago and got deep into fixing imbalances in the body with a holistic approach to nutrition, supplementation, and behavioral changes. 


SHOW NOTES: 

😴 Jennilyn’s severe gut health issues and misdiagnosis of IBS  (Irritable bowel syndrome)

😴 What is leaky gut, and how does it contribute to autoimmune conditions

😴  How leaky gut and dysbiosis can negatively affect sleep quality.

😴  The impact of dysbiosis on the immune system and sleep

😴  Fungal and bacterial overgrowth disrupt sleep and cause stress

😴  Symptoms of Candida overgrowth and its effect on sleep

😴  SIBO (Small intestinal bacterial overgrowth) and its misdiagnosis as IBS (Irritable bowel syndrome)

😴  The importance of a strict morning and night routine

😴  What is "game over time." means for Jennilyn

😴  And More!!!


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GUEST LINKS:

Website: www.guthealthforlife.com
Instagram: @jennilynfit

Facebook: facebook.com/jennilyngriffiths


DISCLAIMER:

The information contained on this podcast, our website, newsletter, and the resources available for download are not intended as, and shall not be understood or construed as, medical or health advice. The information contained on these platforms is not a substitute for medical or health advice from a professional who is aware of the facts and circumstances of your individual situation.

Next Steps To Upleveling Your Sleep - 

Website: https://www.sleepisaskill.com/    

‘Sleep Obsessions’ Monday Newsletter: https://www.sleepisaskill.com/newsletter

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YouTube: 

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Samantha discusses why how she is building her night routine and incorporating self-care nights

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Fall asleep to the sounds of a calm summer night with this quick, mindful, guided sleep meditation for children of all ages! 

Written and Voiced by: Nicole Lesley
Artwork by: Manon van der Wee 
Created by: Nicole Lesley and Manon van der Wee 

Check out our YouTube channel for more mindfulness content! https://www.youtube.com/@BrightenUpKids

The BrightenUp! Kids Gratitude and Positivity Activity Journal **available on Amazon!**

Email Nicole! - Send in your questions or fun stories about a time you used a positive affirmation and how it made you feel to brightenupkidspodcast@gmail.com and your email may be read on a future episode!

Follow us on instagram: @BrightenUpKids

FREE Gratitude worksheet PDF!

Our Linktree!

Disclaimer: All media content provided by BrightenUp! Kids LLC are for entertainment or educational purposes only. Please always consult your physician or qualified health professional on any matters regarding your health and well-being.

The more adulting we do, the more we realize how essential getting good quality sleep is to literally every aspect of our lives. From our physical health to our mood and mindset, sleep is the key to solving a whole lot of our problems. 

We’re sick of burning the candle at both ends and tossing and turning each night, and we’re not alone: the past few decades have seen a downward trend in the quality and quantity of sleep that people are getting. So… let’s talk about sleep, baby! 

We’re clearly not the experts on this (read sleep-deprived), so we called in Alanna McGinn. Alanna is the founder and lead sleep expert at Good Night Sleep Site, host of the ‘This Girl Loves Sleep’ podcast and author of ‘This Baby Loves Sleep’. Alanna and her team of sleep consultants are certified through The Family Sleep Institute and have helped thousands of families around the world overcome their sleep challenges and establish healthy nighttime habits. Alanna is the resident sleep expert for publications like Forbes, Maclean’s and Today’s Parent, and the media sleep expert on Cityline, Breakfast Television, CBC Radio, and more. 

Join us as we chat about:

• The mental and physical impact of sleep deprivation
• Creating a routine that supports healthy sleep
• Why your morning wakeup is the most important factor to good sleep
• How to figure out the amount of sleep we really need
• Tricks to optimize our sleep cycles and REM sleep 
• Realtalk on magnesium and natural remedies 
• How to catch up after an all-nighter and adjust to new timezones 
• Can we keep napping???
• The power of the napuccino 

We hope this episode helps you create healthy sleep habits so you can get the quality sleep you deserve!

For show notes and more adulting tips, visit: teachmehowtoadult.ca

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultpodcast 

@yunggillianaire

@cailynmichaan

Follow us on TikTok: @teachmehowtoadult

Follow Alanna:

goodnightsleepsite.com
@gnsleepsite
@alanna.mcginn

PS: If you’ve been dreaming of pivoting into podcasting but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast. 

Sign up for our monthly adulting newsletter:

teachmehowtoadult.ca/newsletter 

Follow us on the ‘gram:

@teachmehowtoadultmedia

@gillian.berner

Follow us on TikTok: @teachmehowtoadult

Is this the end of a specific era with the bearded community?

End the day with gratitude and positivity with this quick, mindful, guided bedtime meditation for kids! 

Why practice gratitude? When done regularly, practicing gratitude can help increase positivity, decrease negative ruminating thoughts, strengthen relationships and contribute to a better sense of well-being.

What are the benefits of positive affirmations? Positive affirmations are known to reduce anxiety, reprogram negative subconscious thoughts, boost self esteem and promote positivity.

Written and Voiced by: Nicole Lesley
Artwork by: Manon van der Wee 
Created by: Nicole Lesley and Manon van der Wee 

Check out our YouTube channel for more mindfulness content! https://www.youtube.com/@BrightenUpKids

The BrightenUp! Kids Gratitude and Positivity Activity Journal **available on Amazon!**

Email Nicole! - Send in your questions or fun stories about a time you used a positive affirmation and how it made you feel to brightenupkidspodcast@gmail.com and your email may be read on a future episode!

Follow us on instagram: @BrightenUpKids

FREE Gratitude worksheet PDF!

Our Linktree!

Disclaimer: All media content provided by BrightenUp! Kids LLC are for entertainment or educational purposes only. Please always consult your physician or qualified health professional on any matters regarding your health and well-being.

Hiii - Let’s discuss how I’ve been coping in *healthy* ways with my anxiety and depression and what *didn’t* work for me. 
TW: talks of body image/suicide
Topics:

• Nutrition
• Binging/Body Image
• Weed/Abusing Substances
• Social Anxiety
• Routine (Morning vs. Night)
• Negative/Positive Self-Talk 
• Regrets/Anxious Thoughts
• Body Mapping/Meditation
• “Me” Time
• Active Movement
• Hygiene/Cleanliness
• Night Terrors/Shutting Your Brain Off
• Self Awareness/Centering Myself
• Connecting With Others
• Anxiety Surrounding The Future
• & More!

Body Mapping/Sleep Meditation: https://www.youtube.com/watch?v=VXDLntnLyWw&t=11246s
Follow Me! TikTok/IG: @manicandmedicated_

You’ve probably heard all of the advice from personal development gurus who preach about waking up early and following a strict morning routine that will set the tone for a successful day. 

While this isn’t wrong, it is incomplete advice. There is no denying that starting your day with intention creates better outcomes during your day. This is so important. 

However, this advice only works for a subset of the population. There are certain people who are designed to thrive under this type of rigid routine. Many people do not because they are not designed to thrive in that way. 

Instead of having a rigid routine, think of your morning book end as beginning your day with intention. Instead of repeating the same things day in and day out, have an entire toolbox of things you can pull out based on what feels aligned for you on that day.

Key Takeaways:

-Why routine works for some people and not for others

-Reframing routines into intentional activities aka book ends

-The importance of choosing things that light you up in your own unique way

-Following through on your commitments to yourself

Click Here to Sign Up for the FREE 4 Class Meditation Training

Follow on Instagram

Kristin Zeier @kristinzeier

Her One Thing @heronething

My Morning and Night Routine

Creating your perfect morning and night routine is so important for setting up your entire day. Give it an honest shot! 

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Everyone is always talking about a strong morning routine. But the magic happens the night before. 

This tool has come to be one of my favorite exercises to share with clients. Strong evenings = successful mornings.

If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox.

Sign up for the next Follow-Through Challenge

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Resources:

• AmyLedin.com
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• LBC University

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DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.

Hey Mama! I have a question for you!

Are you ready to start looking and feeling your best? Well you can do just that with tiny little habits that will turn into major success for you! Rather you are a busy mama with a full time job, or a Stay - At - Home - Mama who is taking care of the house and children!

Join me and my special guest Gretchen Dow as she dives into what it takes to start implementing healthy habits, why it is so important and how it can definitely change your life for the best! Not only for you, but also for your family too!

Want to connect more with the Amazing Gretchen Dow? Feel free to click the link below and get to know her and what she does!

Link Tree:

https://linktr.ee/wellnessbygretchen

Happy Monday! Hope and Elaina share how they stay organized, how to organize, their morning and night routines, and more! There are lots of great tips you can take from this episode, so get to listening ;)

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Don't forget to rate, subscribe, and let us know what you think. Happy listening!