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THE CATALYST: ⏰ WAKE UP!!! ⏰

Body Building sent this email to their subscribers on April 14, 2024.

Hey Team,

Some days, getting out of bed can be a chore in itself. Here in the northeast, the task especially becomes more difficult as we scale the walls for a mere sliver of sun throughout the winter months. But alas, we’ve made it, and *hopefully* that false spring is behind us, unleashing the seasonal bloom.

For some it’s seasonal depression, for others it’s working through year round depression, but for a lot, it’s poor sleep hygiene. I’m not solely speaking about the hours your head rests on the pillow. Sleep hygiene isn’t solely impacted by the 8-hour horizontal hug you have with your mattress each night. It starts from the moment you wake and is impacted by the food you eat, the movement you do (or don’t) do, and the level of mental or psychological stress you experience. A sleep routine is what occurs in the hours at the end of the day ultimately leading you into the bedroom itself.

Feeling like it’s physically impossible to wake up in the morning can be contributed by the factors mentioned above, or it’s the sleep itself that you are, or aren’t, getting. If you’re having a hard time placing your feet on the floor to kickstart the day, try the tips below 👇

Drink Water 💦: Hydration can make or break your day, and a lot of the times people don’t realize that lack of H2O is the cause of their issues. When cells aren’t receiving enough water, the rest of your body has to work infinitely harder to compensate, causing additional oxidative stress within your organ systems. The caveat is to avoid making up for lack of water intake throughout your day by chugging a few glasses at night. This will ultimately cause more sleep disruptions leading to morning grogginess. Hydration starts when your day starts. Having trouble getting the day started? Your body works hard at night to move out excess waste and toxins. Flush your system with a tall glass of lukewarm water, a squeeze of lemon and some salt.
Don’t Hit Snooze 💤 : I’d be a hypocrite if I denied never hitting the snooze button. I am, at times, the queen of “just five more minutes!” Here’s the thing- that sleep you think you’re getting when you go back to sleep isn’t doing you any favors when it comes to getting out of bed. In fact, you’re actually restarting the sleep cycle, making it twice as hard to get up the next time the alarm sounds. Getting out of bed can be best equated to the timeless analogy of ripping a bandaid off- the quicker you do it, the less it’ll hurt. I’ve switched from a phone alarm to a wearable device that vibrates at a set time. It has the option to wait until my recovery is optimal or go off at an exact time. Regardless, it beats the heck out of a ringing in my ear or ruining your favorite song.

Get Sunlight ☀️: Don’t opt for the phone screen upon waking. Open the blinds or get outside to wake the body up naturally. Maintaining a consistent circadian rhythm is the key behind healthy sleep hygiene. If you don’t have time for a walk, sit in front of the window and practice five minutes of mindfulness to organize your thoughts and signal to your brain that the day has begun. Say what you will about gratitude practices, but starting your day counting your lucky pennies sounds like a pretty great way to remind yourself why it’s so miraculous to be alive. Give a “thank you” to whatever higher power you believe in. You’re here, you’re alive, and you get the chance to make today a good day.

Consistent Bedtimes 😴 : I’ve said it before and I’ll say it again… and again, and again- consistent bedtime and wake times are more important than total time asleep. This goes back to the circadian rhythm. Before our good friend Thomas Edison invented the light bulb, we’d go to bed and rise with the status of the sun. Today, technology powers some of us through the wee hours of the night, falling asleep on the couch or with our phones fallen upon our chest. Challenge yourself to the same bedtime and wake up times for a week and note the difference.

Stop the sluggish start and implement ways to optimize your mornings.

Until next week. 👋

Danielle Bitts
VP of Brand, Bodybuilding.com

Looking for thousands of moves to add to your workout?
Click here to get started with BodyFit

Want to join our global team of athletes?
Tap here to apply.

Ready to take your performance to the next level?
Learn more about our Elite line.

Just getting started?
Our Signature line has just what you need.

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Bodybuilding.com strives to give you accurate content, including product information, policies, pricing, and visual displays. Policies, pricing, and item availability are subject to change without notice, and Bodybuilding.com reserves the right to limit quantities. Prices displayed are subject to final approval at the time of order fulfillment. While Bodybuilding.com tries in good faith to make sure that the information displayed is accurate, we are not responsible for typographical errors or technical inaccuracies

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Text-only version of this email

If you’re having a hard time placing your feet on the floor to kickstart the day, try these tips.͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ BODYBUILDING.com /A0 AE] A weekly newsletter on training, nutrition, sleep and recovery delivered straight to your inbox. Hey Team, Some days, getting out of bed can be a chore in itself. Here in the northeast, the task especially becomes more difficult as we scale the walls for a mere sliver of sun throughout the winter months. But alas, we’ve made it, and *hopefully* that false spring is behind us, unleashing the seasonal bloom. For some it’s seasonal depression, for others it’s working through year round depression, but for a lot, it’s poor sleep hygiene. I’m not solely speaking about the hours your head rests on the pillow. Sleep hygiene isn’t solely impacted by the 8-hour horizontal hug you have with your mattress each night. It starts from the moment you wake and is impacted by the food you eat, the movement you do (or don’t) do, and the level of mental or psychological stress you experience. A sleep routine is what occurs in the hours at the end of the day ultimately leading you into the bedroom itself. Feeling like it’s physically impossible to wake up in the morning can be contributed by the factors mentioned above, or it’s the sleep itself that you are, or aren’t, getting. If you’re having a hard time placing your feet on the floor to kickstart the day, try the tips below 👇 * Drink Water 💦: Hydration can make or break your day, and a lot of the times people don’t realize that lack of H2O is the cause of their issues. When cells aren’t receiving enough water, the rest of your body has to work infinitely harder to compensate, causing additional oxidative stress within your organ systems. The caveat is to avoid making up for lack of water intake throughout your day by chugging a few glasses at night. This will ultimately cause more sleep disruptions leading to morning grogginess. Hydration starts when your day starts. Having trouble getting the day started? Your body works hard at night to move out excess waste and toxins. Flush your system with a tall glass of lukewarm water, a squeeze of lemon and some salt. * Don’t Hit Snooze 💤 : I’d be a hypocrite if I denied never hitting the snooze button. I am, at times, the queen of “just five more minutes!” Here’s the thing- that sleep you think you’re getting when you go back to sleep isn’t doing you any favors when it comes to getting out of bed. In fact, you’re actually restarting the sleep cycle, making it twice as hard to get up the next time the alarm sounds. Getting out of bed can be best equated to the timeless analogy of ripping a bandaid off- the quicker you do it, the less it’ll hurt. I’ve switched from a phone alarm to a wearable device that vibrates at a set time. It has the option to wait until my recovery is optimal or go off at an exact time. Regardless, it beats the heck out of a ringing in my ear or ruining your favorite song. * Get Sunlight ☀️: Don’t opt for the phone screen upon waking. Open the blinds or get outside to wake the body up naturally. Maintaining a consistent circadian rhythm is the key behind healthy sleep hygiene. If you don’t have time for a walk, sit in front of the window and practice five minutes of mindfulness to organize your thoughts and signal to your brain that the day has begun. Say what you will about gratitude practices, but starting your day counting your lucky pennies sounds like a pretty great way to remind yourself why it’s so miraculous to be alive. Give a “thank you” to whatever higher power you believe in. You’re here, you’re alive, and you get the chance to make today a good day. * Consistent Bedtimes 😴 : I’ve said it before and I’ll say it again… and again, and again- consistent bedtime and wake times are more important than total time asleep. This goes back to the circadian rhythm. Before our good friend Thomas Edison invented the light bulb, we’d go to bed and rise with the status of the sun. Today, technology powers some of us through the wee hours of the night, falling asleep on the couch or with our phones fallen upon our chest. Challenge yourself to the same bedtime and wake up times for a week and note the difference. Stop the sluggish start and implement ways to optimize your mornings. Until next week. 👋 Danielle Bitts VP of Brand, Bodybuilding.com Looking for thousands of moves to add to your workout? Click here to get started with BodyFit Want to join our global team of athletes? Tap here to apply. Ready to take your performance to the next level? Learn more about our Elite line. Just getting started? Our Signature line has just what you need. MORE FROM BB.COM™ PROTEIN PRE-WORKOUT CREATINE VITAMINS & HEALTH SALES & DEALS OUR PARTNERS STORE BODYFIT *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Bodybuilding.com strives to give you accurate content, including product information, policies, pricing, and visual displays. Policies, pricing, and item availability are subject to change without notice, and Bodybuilding.com reserves the right to limit quantities. Prices displayed are subject to final approval at the time of order fulfillment. While Bodybuilding.com tries in good faith to make sure that the information displayed is accurate, we are not responsible for typographical errors or technical inaccuracies Bodybuilding.com 9169 W State St Ste 510, Boise, ID 83714 This email was sent to [email protected] You've received this email because you've subscribed to our newsletter.

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