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Sleep Like an Ultimate Human

Sleep Like an Ultimate Human

Today in our Ultimate Human Series we are talking all about sleep. We are not going to deep dive into the nitty gritty about sleep, more of a 20 thousand foot view of why sleep is so important, and how to get more of it.

Is This Your Nighttime Routine?

You are a go-getter or you’re trying to be. You wake up, have a rock solid morning routine but sometimes the day gets the best of you.  By the time you get home you wish it was bedtime, but there’s still homework to do and dinner to make. You make healthy food and spend time with your family.  Truth is you’re exhausted and you’re doing your best. You’re running around crazy, finally put the kids to bed, put on your favorite detective series and zone out in front of the TV. You then realized you’ve done it again and it’s midnight and you’ve not even started getting ready for bed. You brush your teeth while you put the detective show on in the bedroom, throw the laundry that was on the bed, on the floor. After your teeth are brushed you climb into bed, TV on, scroll through all the trash on FB. Look over to your partner and share some “can you believe that” news and by now it’s 1 AM and you’re still awake. Sound familiar?

7-9 Hours Minimum

If you don’t take sleep seriously how do you expect to do it? Studies show that getting less than 5 hours of sleep for around 5 nights can lead to being pre diabetic. Your body stops doing it’s job because you haven’t let it sleep. There are a host of other things that sleep effects, diet, mood and your muscles ability to recover from the butt kicking you went through at the Noon class that day. You need a nighttime routine.

The Bedroom

First things first, if your bedroom looks like a college dorm it’s time to fix up that space! You have to have a bedroom you actually like to be in. Get some art, buy a headboard, put the laundry away and make it a place you want to go to at night. And take the TV off the wall and sell it. Yes you heard me, get it out of your room! The bedroom is for two things and two things only, sleep and sex. That’s it, from this point forward that’s all you are using that space for. Make it a place you want to go to, for both of those things!

Nighttime Routine

We hear so much about a morning routine but what about a nighttime routine? If yours looks like the scenario above is it any wonder you can’t sleep at night? You have to give the end of the day as much attention as you do the beginning of the day. The number one thing you can do to set yourself up for a good night of sleep, shut off the screens an hour before bed. Yes I hear you saying you can’t, that’s like telling me you can lose weight eating pizza every day. Countless studies talk about the effects of blue light on your sleep. Shut The Screen Off, good talk. In the video below, I share my nighttime routine and how to set one up for you, that will work for you.

Now go fix up your bedroom, pour yourself a hot cup of tea and read a book. It’s time to start your nighttime routine.

Coach Skeds’ Year in Review

Coach Skeds’ Year in Review

2019 Year in Review

It really does seem like the start of 2019 was just a minute ago…yet here I am the early part of December already…holy smokes!

So I’ll start my year in review by taking a look at my intentions for 2019


  • 250 training sessions
  • 36 non structured training 
  • 200 accessory sessions
  • 200 ROMWOD sessions
  • 12 “Meet Yourself Saturday” WOD


  • Post WOD Shake
  • Salt, lemon water
  • 20 meal prepped meals per week
  • 3-Day Fast once per quarter


  • “Off the grid” once every 2 months
  • 260 IR Sauna sessions
  • 30 minutes a day with the pups
  • 30 minutes a day writing 
  • 50 coffee dates
  • 10 times, not more than 2 drinks

…that looks like a lot, right?  Here’s what I ended up tracking…

…not really any of it throughout the year…

So…does that mean that 2019 was a waste then??

Nope, not even close!

2019 In Review

Looking back, I had really great intentions to build habits… A number of the goals that I’d set have become basically automatic (post workout shake; salt, lemon water; meal prep…) and some goals I didn’t have a strong enough ‘why’ behind them and they just didn’t stick (accessory sessions; IR sauna sessions; coffee dates).

2019 was also a tremendous year of unexpected growth; the numbers that I didn’t hit or track were eclipsed by goals and transformations that I’d never even considered, and honestly it’s put me in a position to set better goals.

And what do “better goals” look like?

What I plan on doing for 2020 is picking 1 Habit and 1 Experience and setting my intentions on that 1 for an entire month…then choosing another habit to focus on for the following month, then so on and so forth…ideally building 12 habits throughout the year and having 12 experiences by the end of the year.

So what is my Habit and Experience for January 2020?

Habit: ROMWOD 5 times a week

Experience: Spending 3 days in Denver

How about February through December? 

Learning from last year, I’m going to set my February Habit and Experience in January…my focus may change throughout the year and I want to give myself the freedom to adapt on the fly.

As a recovering “box checker” I’m excited to give this goal setting process a shot!

Cheers to a 2020 filled with Limitless Color!