Aug 28, 2026 · 11 min · 7 segments
We've all done it... "I'll start on Monday." "I'll skip today and make it up tomorrow." "I've earned this." The biggest battles we face aren't usually in the gym...they're the conversations we…
The first one, guys, is sleep.
Sleep is where your body recovers.
Sleep is where you get better energy.
Sleep is where you make better food choices the next day.
Sleep is what leads you to better training performance.
Sleep is what leads to better mood.
If there was one superpower that I could give to all my clients, it would be seven to eight hours of really good quality sleep where the body is relaxed.
And therefore, they're able to go into the new day fresh.
A bit like going into the day with 100% charge on your phone.
You know that that phone is probably going to last you the whole day.
Sleep is a superpower.
And we've got to look at not only the length of sleep, but the quality of sleep.
And also, if we're going to bed with worries on our mind, we're stressed, we're waking up multiple times, we're getting up sometimes before our alarm goes off, or in some cases, we're staying in bed for one to two hours after our first alarm goes off.
then it's a sign that we need to work on sleep and rather than just focus on like you know simply let's just go to bed sleep seven to eight hours what can we actually do to improve sleep now i've recorded a lot of episodes on this so feel free to go back and just search for sleep and there's going to be at least probably two to three episodes on this but just a couple of things is one is giving yourself a cut off point where you stop at the end of the day you stop at seven o'clock or eight o'clock you give yourself permission to relax and unwind you don't check emails you don't text social media you don't check you know, messages on your phone, you give yourself at least a couple of hours at the end of each day just to do what you want, whether that's watching TV, having a bath, you know, playing a computer game, you know, ideally something that is relaxing, but that in itself is going to make a massive difference.
Making sure that your house is dark, You know putting lamps on candles on instead of bright lights, you know, you can wear stuff like light blocking glasses You can have like a warm bath before bed or a warm shower But just ultimately just even in this moment now teaching your body how to relax So I will notice throughout the day.
I will get stressed at different things different things will happen Sometimes I look at my day and I think oh my god How am I gonna get all that in today? I've got so much to do and I feel like pressure feel pressure quite often most of my days to to meet certain appointments, to meet certain demands from other people, from my family, et cetera.
But what I'll do is once I feel like that pressure's been building, I'll just right now, for example, I'll just say, right, Nick, let's take a couple of deep breaths in through your nose, out through your mouth, relax your hands relax your feet and all of a sudden within about five seconds my body can just feel really relaxed i've trained myself to be able to do that and i might do that exercise maybe like 20 to 30 times in a day i might be on a walk and i'll notice that my mind is just already thinking about all the work i've got to do as soon as i come back from the walk and then when i notice that and i notice that my body starts to clench i notice that my heart starts to beat faster i would just say nick just relax let's focus on your breathing relax your hands relax your feet And all of a sudden, straight away, my nervous system feels a lot calmer.
And I've just gotten really good, like, I've gotten really good at catching myself, and I've gotten really good at just going in with that automatic, like, kind of relaxation.
So sometimes in bed, just saying, like, listen, like, everything's okay.
Just relax your hands, relax your feet, relax your breathing.
Everything is okay.
It can help massively, but improving your sleep is a superpower.
That's what's going to allow you to eat better, because when you're not sleeping well, you're going to crave sugar, carbohydrates, etc.
Whereas when you're sleeping well, you're going to make better decisions across the board, not only when it comes to food, but when it comes to career, family, business.
Your emotions are going to be more regulated, so better sleep is...
The first one, guys, is sleep.
Sleep is where your body recovers.
Sleep is where you get better energy.
Sleep is where you make better food choices the next day.
Sleep is what leads you to better training performance.
Sleep is what leads to better mood.
If there was one superpower that I could give to all my clients, it would be seven to eight hours of really good quality sleep where the body is relaxed.
And therefore, they're able to go into the new day fresh.
A bit like going into the day with 100% charge on your phone.
You know that that phone is probably going to last you the whole day.
Sleep is a superpower.
And we've got to look at not only the length of sleep, but the quality of sleep.
And also, if we're going to bed with worries on our mind, we're stressed, we're waking up multiple times, we're getting up sometimes before our alarm goes off, or in some cases, we're staying in bed for one to two hours after our first alarm goes off.
then it's a sign that we need to work on sleep and rather than just focus on like you know simply let's just go to bed sleep seven to eight hours what can we actually do to improve sleep now i've recorded a lot of episodes on this so feel free to go back and just search for sleep and there's going to be at least probably two to three episodes on this but just a couple of things is one is giving yourself a cut off point where you stop at the end of the day you stop at seven o'clock or eight o'clock you give yourself permission to relax and unwind you don't check emails you don't text social media you don't check you know, messages on your phone, you give yourself at least a couple of hours at the end of each day just to do what you want, whether that's watching TV, having a bath, you know, playing a computer game, you know, ideally something that is relaxing, but that in itself is going to make a massive difference.
Making sure that your house is dark, You know putting lamps on candles on instead of bright lights, you know, you can wear stuff like light blocking glasses You can have like a warm bath before bed or a warm shower But just ultimately just even in this moment now teaching your body how to relax So I will notice throughout the day.
I will get stressed at different things different things will happen Sometimes I look at my day and I think oh my god How am I gonna get all that in today? I've got so much to do and I feel like pressure feel pressure quite often most of my days to to meet certain appointments, to meet certain demands from other people, from my family, et cetera.
But what I'll do is once I feel like that pressure's been building, I'll just right now, for example, I'll just say, right, Nick, let's take a couple of deep breaths in through your nose, out through your mouth, relax your hands relax your feet and all of a sudden within about five seconds my body can just feel really relaxed i've trained myself to be able to do that and i might do that exercise maybe like 20 to 30 times in a day i might be on a walk and i'll notice that my mind is just already thinking about all the work i've got to do as soon as i come back from the walk and then when i notice that and i notice that my body starts to clench i notice that my heart starts to beat faster i would just say nick just relax let's focus on your breathing relax your hands relax your feet And all of a sudden, straight away, my nervous system feels a lot calmer.
And I've just gotten really good, like, I've gotten really good at catching myself, and I've gotten really good at just going in with that automatic, like, kind of relaxation.
So sometimes in bed, just saying, like, listen, like, everything's okay.
Just relax your hands, relax your feet, relax your breathing.
Everything is okay.
It can help massively, but improving your sleep is a superpower.
That's what's going to allow you to eat better, because when you're not sleeping well, you're going to crave sugar, carbohydrates, etc.
Whereas when you're sleeping well, you're going to make better decisions across the board, not only when it comes to food, but when it comes to career, family, business.
Your emotions are going to be more regulated, so better sleep is...
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