Hey Reader,

So most of you know I prioritize sleep. BUT that doesn’t mean I always sleep well. Sometimes I can do everything right and still have a crappy night sleep. Especially if my brain has so much it wants to babble about.

So here’s what happened…

I stayed the night at my moms and she wanted to take my daughter out for ice cream after dinner.

I’ve been staying away from any sweets the last week or so. Not a full on sugar detox, or even a full no added sugars detox, which is usually what I do. This has been just a simple avoid the obvious junkfood. Oh and cheese. And I’ve been really good about this. I had a little mozzarella cheese last week, because I made my own whole wheat pizza dough for my family and had a small piece. The next day I did it again and instead of cheese I did half the pizza with zucchini, a spicy arrabiata style sauce and no cheese. I actually liked it better that way.

So back to the ice cream. I know you think you know where this story is going, but no I didn’t have any ice cream. I just tagged along. So you can imagine I was really proud of myself because I LOVE ice cream in the summer time.

But, I made a commitment to myself to get back on track with my eating and my workouts before I go away this coming Saturday. Yesterday was a great day! I did my morning flow and a short HiRt workout. Plus, I walked 13k steps and ate very well all day.

So here we go…

How is it that sometimes you are doing everything right and then the silliest thing will get in the way.

Last night I went to bed without going pee first.

That is how I sabotaged myself.

Can you believe it!

I have a 40oz water bottle that I filled up three times yesterday, plus tea and some coffee I had throughout the day. So lots of liquids.

This is where understanding yourself and your body is really important.

I am not someone that gets up a lot in the middle of the night. But if I do get up I have trouble falling back to sleep because I always have a lot on my mind. I do on occasion make a todo list before bed to help me with this, and it really does help.

Anyway I went pee before we got ice cream. So when we got back I literally told myself, “it’s already later than you wanted to stay up, you don’t need to pee, just go to sleep.” WHAT! WHY? You heard how much I drank, and how hard would it have been to just go to the bathroom, just incase.

Well I paid the price and woke up at 1:47am and could not go back to sleep.

By 2:30am I started reading because that sometimes helps. Then by 4am I did a short version of my morning flow and took a short rest before I was wide awake at 5:30am ready to start the day, but too tired to do my workout and didn’t feel like walking.

It also through off my decision making around my food choices.

Earlier I said sabotage, but that was just for drama.

I did not sabotage my day, It wasn’t the day I planned but I mostly stayed on track despite not having the energy I needed for the day I wanted to have.

And you know what…

I missed a workout because pushing by body to far would be sabotage and I stuck to the errands and household work I needed to get done instead.

I didn’t eat perfect but I ate well and to me that was a win. Tonight I’ll get a good night sleep because I rarely go two nights in a row without a good night sleep. Remember what I said, I do really prioritize sleep.

And I know if you’re not doing the same it may be just what you are missing.

So let’s get into this because I really want you to understand how important things like this are both for your health and the results you are looking for. It goes far deeper than just not having a great next day.

Think about it…

You’re eating better.
You’re moving your body.
But not seeing results. It’s frustrating.

Before you overhaul your entire routine…
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Can we please talk about why sleep is so important?

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Because if you’re not sleeping at least 7 hours a night (and ideally 8–9 for most women), it may be the thing holding you back from the progress you want to see.

Here’s why:

When you don’t get enough sleep—especially night after night—it messes with your body’s natural hunger signals.
📉 Your satiety hormone (peptide YY) goes down
📈 Your hunger hormone (ghrelin) shoots up

Translation?
You feel hungrier the next day and less satisfied when you eat.
Add a little stress and suddenly you're reaching for quick energy foods (hello, sugar and caffeine) just to make it through the day.

Coffee and a few slices of sour dough bread with butter and this amazing unsweetened wild berry jam was my comfort today lol

But it’s not just about cravings.
📚 Studies show that poor sleep leads to higher calorie intake and makes it harder to regulate blood sugar, mood, and metabolism.

I might have also been a bit or more than a bit snappy today.

So no—it's not just willpower.​
Your body is biologically fighting you when you're sleep deprived.

But here's the good news:
🛏 Prioritizing sleep is one of the simplest ways to start seeing better results—without changing anything else.

Start here:​
✅ Set a wind-down time (ideally an hour before bed)
✅ Reduce screens or try blue light glasses at night
✅ Keep your bedroom cool and dark
✅ No caffeine after 2pm
✅ Give yourself permission to REST
✅ And go pee before bed lol​

And if sleep still feels impossible?
Let’s talk about it and build a plan that takes your real life into account.

I don’t believe in punishing your body to get results. Our online training programs work with your body, including supporting your sleep, stress, and schedule.

💥 Ready for a plan that fits your life—and actually works?

​Learn more about Online Personal Training here​

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AND, feel free to share with someone you know. It may be just what they need! 😘

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​To your health & happiness!​
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Your Coach,

​http://BodyGoddess.com​

Multi-Certified Personal Trainer, Holistic Nutritionist & Health Coach

"Empowering Women to Create their Own Health & Happiness!"

👉Click here to read previous Newsletters​

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✨P.S. Discover the power of Online Personal Training with the ​Goddess Jump Start program​. With Custom Workouts, and Unlimited SUPPORT, you'll Achieve Lasting Results – and a Strong, Confident and Healthy body.

​Click here to apply for your free 15 day trial <<​

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P.S.S. Not sure if you’re ready to commit to personal training?

You can also check out the 90 Days to FIT complete transformation program—science-backed fat-burning workouts, nutritional guidelines, daily motivation, unlimited in-app support and more. [Learn more here] 💪

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