Stage One: Assessment

The first stage focuses on studying where you are with your sleep patterns, consumption methods, and exercise regimen, if any.

Start by writing down, your current weight, taking images of what you look like, notating/recording how many hours you sleep, and making the adjustment to more time in bed to add up to the minimum of seven hours.

Food

You should also begin looking at when you eat and what is consumed. If you normally stop consuming at 9pm, scale that back to 6pm; if you are accustomed to eating heavy meals like pasta, rice, and any other large meals, reduce the timing to between 4-6pm. If you have traditionally conducted cardio or any exercise in the late afternoon or evening hours, scale those back to right after you wake up and on an empty stomach.

Fitness

Now, for some of you, late or afternoon workouts tends to create the same effect as does many of us with morning workouts; if that works for you, please continue that pattern, but if you are not easily falling asleep after the cardio session, and are awake for more than an hour or so, then evening cardio is not for you. Remember, as you approach the evening hours, your body becomes more relaxed and ready for bedtime soon. Cardio during the evenings only wakes the body and mind causing relaxation to occur at later periods of times when you’re more relaxed; as the later hours approach during the day/evening, you should be focusing on bedtime preparation, and not training as you may lesson the opportunity to sleep enough to have the energy for the next day’s activities.