Sleep, Some breakfast ideas and a free Workout... What More Can You Ask for?

Hi Team

How has the week been?

The last 5-8 weeks my sleep has been off and waking up a lot during the night and not sure why.... Then I realised I had been really busy with all sorts of things.... and I realised my coffee consumption had increased from 2 - 3 cups in the morning to around 8 cups a day!

Yeah caffeine has an effect on sleep. Who would have thought it!?!

So I took a day off work and I did nothing.

NOTHING.

Well I slept for 3 hours and I am now back down to 2 - 3 cups of coffee a day, I make sure I'm in bed by 2130hrs, that doesn't mean Im asleep by 2130hrs.... I just try and be in bed.

and.....

I feel so much better and not as run down and my sleep is amazing!

I have also forgot my own advice!

Get 7 to 9 hours of sleep a night.... I have realised I'm more of the 9 hours of sleep kinda guy!

The bed is for 3 things:-

1. Sleep

   

2. Reading

3. Sex

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What are you eating?

I thought I'd start sharing some things that I eat, to give people ideas and also the amount of calories in each meal.

Don't get me wrong, Occasionally I'll have a crossiant or a bacon, sausage and egg baguette for breakfast.

Below are 2 go to breakfasts I eat.

Yoghurt, Honey, Fruits, Granola, All Bran

Approximate measurements (I don't measure unless Im really trying to be strict with food)

250grams of Fat free greek yoghurt

30grams of all Bran

30grams of granola

frozen berries that have defrosted

honey

Air fried French Toast - Eggy Bread

2 eggs

2 pieces of bread

Soak bead in eggs and then put in air fryer for 10 minutes at 180C.

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What are your workouts?

I have stepped into month two of my strength workout programme "Chiselled Armour" Its my favourite part of the programme I really enjoy the workouts. Here is the Monday workout.

Phase 2 (4 weeks) -  Walk 10k steps everyday

Monday 

Shoulder press 3 5 8 10 (Lessen load every set rest 2 mins between sets) 

Pull ups 3 5 8 (Lessen load every set rest 2 mins between sets) 

Rows 8 8 8 (1 min rest between sets, Only increase weights when you can do all 3 sets without failing) 

Dips 8 8 8 1 min rest between sets, Only increase weights when you can do all 3 sets without failing) 

Upright rows - 8 8 8 (1 min rest between sets, Only increase weights when you can do all 3 sets without failing) 

Next time you are at the gym try it out and let me know what you think!

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What are you listening to?

I am currently obessed with Stephen Wilson Jr.' album "Son of my Father" I know I recommended it last week but OBSESSED.

You need to at least check out his cover of Stand By Me. - Then check out his album.

Also for something new too, Check out Tyler Brandon is album "Devil and a Prayer" is killer.

• Chris