How to Get More Z’s

How to Get More Z's |

Z and I’ve been wearing amber glasses (or these gamer glasses by Gunnar) for a while now and they help our sleep so much. (Why? Blue light emitted from electronic screens at night blocks melatonin…and that’s the hormone that helps put you to sleep. And most of us have our faces glued to screens in the evening.) 

We both started with amber glasses but they looked a little goofy for him to wear to work at night. His sleep quality started to go down once he started working in the store again because the lights are OFFENSIVELY bright. Once he got a normal looking pair of glasses like these from Gunnar Optiks he started to wear them to work in the evenings. (I have no affiliation with Gunnar…I just really like them.)


In the 3 months since he’s had them, his sleep quality has improved again. He tracks his sleep nightly with Sleep Cycle and has for years. Could there be another explanation for this improvement? Maybe, but it coincides exactly with when he started to wear Gunnars to work.

If you suffer from restless sleep, please invest in a cheap pair of amber glasses to start (just search “amber glasses” on Amazon). They’re about $8. They even have inexpensive prescription versions. These Gunnars are more expensive but I find them more comfortable. They’re also great for wearing for prolonged work on the computer. Yes, there are apps and screen changing programs like f.lux, but they can’t help when you’re watching tv at night and they don’t block other ambient light.

I know a lot of you don’t sleep well so I wanted to pass this along to you. Wishing you better z’s.

Questions about getting better sleep? Leave them in the comments below!

Strength Training…Not Just for Meatheads Anymore

Strength Training: Not Just For Meatheads  |

Strength training. It’s not just for meatheads anymore.

If you want to lose body fat and gain muscle mass, move heavy weight.

If you want to improve your metabolism, move heavy weight.

If you want to look good naked, move heavy weight.

If you want to skyrocket your self-confidence, move heavy weight.

What’s “heavy” will depend on your experience level and progression but know that if you only keep lifting the same light weights, you won’t continue to get stronger and the improvements you did see when you started lifting won’t continue. The body constantly adapts and gets stronger and so we must continue to stretch ourselves and see what’s possible. In other words, tiny dumbbells aren’t gonna cut it. Yes we all need to start somewhere but the key is not staying there long.

Bottom line: if you’re trying to come to a healthier body comp, focus on your performance. Challenge yourself. Lift heavy weights a few times a week. The body you want will come as a result of focusing on the right things like nourishing your body, sleeping plenty, moving smartly and taking time to relax and destress.

Here’s me doing some heavy front squats for sets of 2. It doesn’t take much. This medicine is powerful and efficient!

Questions about strength training? Leave them in the comment section below!

Getting Outside

Getting Outside |

“Earth and sky, woods and fields, lakes and rivers, the mountain and the sea, are excellent schoolmasters, and teach some of us more than we can ever learn from books.”

– Sir John Lubbock

Scrolling through photos of New Zealand on my camera roll and this one of Lake Wakatipu caught my eye. Immediately a flood of memories has come back and it reminds me of my commitment to go outside more and just be.

Admittedly, I’ve not done very well on this commitment since I got home but it’s something I’ll continue to work on. I know it’s something I must do to truly be and feel whole.

Queenstown, New Zealand.