News on Youtube Sep 1 2018

How much sleep do YOU need to build muscle and lose fat?

I'm going to reveal the answer in this video - so LET'S GET STARTED!

Sleep is one of the most important, yet underrated functions of daily life…

And a lack of sleep can lead to many chronic health issues, including - in some rare cases

- even DEATH!

Lack of sleep will also make your journey to building muscle, and losing fat A LOT harder

than it needs to be...

But how much sleep do you REALLY need?

And is the quality of your sleep more important than the quantity?

Well, based on my own experience, and research - both the quality AND the quantity of your

sleep are equally important.

You've probably heard the phrase, " you can sleep when you're dead" before - and

that MAY be true to some extent…

BUT I'd make the argument that, if you DON'T sleep ENOUGH while you're alive...

You'll end up living like you're dead.

So, let's get right into my top tips for having the best quality of sleep possible:

Aim for at least 8 hours of quality sleep per night

In the book, "The Sleep Revolution", by Arianna Huffington, it states that…

40% of ALL Americans are sleep deprived.

Meaning that they get less than 6 hours of sleep per night, and those stats are pretty

similar all around the world.

Sleep deprivation has been linked to many different health challenges, some of which

include, brain damage, diabetes, inflammation, heart attacks, and cancers!

Lack of sleep is also correlated to weight gain… which carries its own set of health

issues, like slowing down your metabolism, increasing your glucose levels after eating,

And it also causes your body to produces more of the STRESS hormone called, "cortisol".

Cortisol is a hormone that you'd definitely want to keep under control, if your goal is

to lose stubborn belly fat, and also build muscle.

Lack of sleep will also hinder your bodies ability to recover after intense workouts,

and build muscle.

Aim for at least 8-9 hours of sleep per night - and you'll see your entire life improve,

including your bodies ability to lose fat, and build muscle!

So do yourself a favour, and starting NOW, make sleep a TOP PRIORITY in your life!

Set your bedroom up for sleep.

Most people's bedrooms aren't really set up to enjoy the benefits of quality sleep.

However, by simply modifying the following things, you'll drastically improve your

potential for quality sleeps - night after night.

Firstly, you should always make sure to TURN OFF THE LIGHTS.

Light is a trigger in the sleep-wake homeostasis, and when the lights are turned OFF, the body

naturally secrets MELATONIN, which helps us fall asleep faster.

That's why some people even take melatonin as a supplement before bedtime.

However, LIGHT (Especially BLUE light), from electronics, from light fixtures in your room,

or even light that creeps in from a door, or window - can interrupt or suppress this process.

In addition to darkening the room - based on research, the temperature of the room is

also critical to the quality of your sleep.

Research suggests that the ideal temperature for sleep, is 65 degrees Fahrenheit, which

is just above 18 Degrees Celsius.

Too hot, or too cold, and your sleep is gonna be disrupted.

Also, the type and quality of your mattress will also play an important role in how well

you sleep.

Which leads me to my next tip…

Invest in a healthy, high-quality mattress

The truth is, most mattresses available on the market today, are big pieces of junk.

And if that wasn't enough, the majority of them are also made from cheap and unhealthy

materials.

These materials release unhealthy Volatile Organic Compounds, which are usually referred

to as off-gassing.

And unfortunately, most people aren't even aware of this!

So, when it comes to choosing the right mattress - you'll want to choose one that's not

only comfortable, and made from high-quality, and dense materials…

But one that's also healthy for you to sleep on every night.

Watch my NEXT video to find out what type of mattress I personally use, and recommend…

Things you shouldn't eat before bed

Limiting, or cutting out sugar from your diet is always a wise decision - and I'd recommend

doing that either way - but it will also help you sleep better.

In addition, you shouldn't consume any caffeine, or alcohol for at least 6 hours before you

sleep, (and maybe even longer if you're very sensitive to it) - or else you'll have

trouble falling asleep, and more importantly, staying asleep!

Alcohol might help you pass out sooner, but it eventually DISRUPTS your sleep, and the

sugar content in alcohol doesn't help either - so it's best to be avoided.

It's also recommended not to eat or drink anything at least 1-2 hours before bed,

as you don't want to wake up to in the middle of the night to go to the washroom.

Exercise your way to a better body, and sleep.

Exercising on a regular basis is proven to help your body get a good night's sleep…

And a good sleep also helps the body recover after workouts - so it's a win-win situation.

Certain types of workouts also help your body produce endorphins, which is like a natural

relaxation drug, and will surely help you fall asleep like a baby.

It may take several weeks of this for the benefits to transfer, so STAY consistent - and

you will surely reap the rewards.

De-stress at least 30 minutes to an hour before bed

My final tip for sleeping like a baby...

Is to make TIME each night to wind down, and relax your body and mind.

Forget about all the STUFF that happened that day, and just do things that ease your mind.

Incorporate relaxing rituals like meditation before you sleep.

Things like smelling lavender, or drinking lavender tea before bed can be helpful too.

Practice falling asleep with gratitude every night.

And find peace with the silence of your thoughts…

Just Like Chakra the Fitness GURU does.

Ommmm. Ommmmm.

Ohh. Chakra's here. How are you today?

I'll share some of my favourite products that help me destress before bed in the next video.

Hope you enjoyed the video, and learned a few things that can help you sleep better.

If you did, you'll definitely want to watch the next video, where I recommend my favourite

products that help me improve my sleep on a daily basis...

If you'd like me to share more videos like this, please support my channel by subscribing,

so you can get updates whenever I upload new videos.

And let me know if you liked the video by giving it a THUMBS UP below…

Also leave a comment if you have any questions, or would like to request any future video

topics you would like me to post!

And as I always like to say…

"A life worth living, is a life worth improving!"

Sleep well my friends...

AND GO AND GET SOME ABS NOW!

If you love the Chakra the Fitness GURU...

Make sure you like this video.

So Chakra will come back all the time.

And he will show up in your dreams, and tell you - how to succeed in life.

For more infomation >> How Much Sleep Do I Need? (to Lose Fat & Build Muscle) - Duration: 7:08.

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How do we make money? How fast is the internet? How much does a coworking space cost? Guanajuato, MX - Duration: 12:58.

all right Jesse right so what do you do

for work? and I thought we'd talk a

little bit about pricing... Good morning, how

are you guys today?

Jesse, Harper and I are going to a cafe

we've never tried before and then we're

gonna head to Jesse's work and we will

tell you a little bit about the

co-working space, the rates, the speeds

all the specs and we'll also answer the

question of what the heck does Jesse do

for work? how is it that we have come to

live in Mexico

and work online so all that today but

first food! I really need to watch

where I'm going because I'm gonna fall

flat on my face in one of these alleys

and that is not gonna be good

are you doing sad trumpet?

all right so the cafe we were going to is closed

but there is an adorable breakfast place

right around the corner

so

the co-working space

is called Tercer Piso Work and Chill

which translates to third floor so

you gotta walk up some steps

all right we are here at

Tercer Piso Work and Chill, this is the

co-working space that Jesse works at

this place is awesome they have this

huge patio with amazing views the

internet is really fast they have a 200

MG fiber connection, it's been great for both

downloading and uploading and you can

have all the water coffee and tea that

you want, they also have other drinks and

snacks that you can buy, Jesse's favorite

is a mango smoothie, the mango smoothie

that he really likes is 35 pesos

another perk is that you can receive

packages here so we have all of our

packages sent here, there's always

somebody here to receive them

and there are power outlets everywhere

all right so this is the room that Jesse

usually works in and I thought we'd talk

a little bit about pricing. so you can

come in for a single use session like

come in use the Wi-Fi and leave that's

25 pesos and also comes with tea, water,

coffee. if you want a day pass that's

fifty pesos and you can come in and out

it's good for the whole day

that one includes ten copies with it so

if you need to print, make copies... okay so

the copies are fifty cents for black and

white and one peso per color page. now

what we do is the monthly membership,

it's fourteen hundred pesos per month

which might sound pricey but for the

speed of the internet that you get it's

it's pretty much an essential thing for

Jesse's work so this is a business

expense for us and it seems pretty

comparable to other co-working spaces

that we've looked into not just in

Mexico but in other parts of the world

so it's a fair price

it also gives Jesse

a place if he needs to come and focus

and work because as you can imagine

sometimes working with a three-year-old

in the house, is a little bit tricky so

it's nice to have this space for him to

come not only for the files but also to

do a little bit of work if he needs to

let me show you the conference room if

you want to just use the conference room

that is a hundred and fifty per hour for

meetings and you can have up to 12

people in there and you can also get

coffee with that as well

pretty much everywhere here has an

awesome view so I'm just in this little

conference room area and you can see

the big statue! look out this

window

this Allie, she takes care of us

during the day here at Tercer

Hi, my name is Allie. Welcome!

all right Jesse, so what do you do

for work? Jesse: well this is my town, my cartel owns it. We run everything.

I actually had a comment once ask me

if, how we were living in Mexico and

whether we were dealing drugs and stuff

and I was like right because this is

this is the new face of the cartel, like

you'd never see it coming like no one would ever suspect it's it's you know

it's actually not a bad strategy...

for real though, what do you do for work?

I'm a cam girl I

sell my body on the Internet. Erin: okay okay

I'm sorry was those are the only

two jokes I had, I got out of my system

I work for video production companies in

the States primarily

so they make videos for clients, they

have things that need to be changed

after the fact and so primarily what I

do is visual effects paint and fix work

for those videos so I'm a subcontractor

never have to deal with the client

directly client doesn't even know I

exist so they will have shot a video and

it has a sign in it that they want to

cover up or there's a logo of some

company they don't have a relationship

with and I have to paint that out as a

video for them so that's the simplest

stuff but then you know sometimes they

want to replace the sky in a shot or

their car that they are filming goes

over a bridge and there's a bunch of

scraggly trees in the water next to the

bridge and they don't like that so I have

to paint that out so that's that's the

majority of what I do, I also do some

design work and animation

that's not as frequent...

so we are in the fortunate position to be paid in US

dollars and then our expenses are paid

in pesos, what that means is our income

basically fluctuates based on the peso

and how it's doing in relation to the

U.S. dollar

so as I've mentioned before fast

internet was one of the major criteria

that we had in choosing a place, another

day I'll make a video of what all of our

criteria were because we have like this

extensive excel file of all the

places that we looked at all right and

that is what Jesse does for work as for

me I am a full time Harper wrangler

slash dinner and lunch maker, grocery

shopper, floor sweeper, etc. before I had

Harper I taught English at the

University of North Carolina Wilmington

which is a cute little beach

school in North Carolina

and I taught mostly college freshmen and

sophomores their basic English and

literature courses and I loved that, I

loved my students, I hated grading, I

don't miss grading at all, not one bit of

it but I do miss my students and I miss

being in the classroom. I think one day

I'd like to get back in the classroom but we'll see how that goes

and YouTube is my hobby, this is what I do for fun

to document what we're doing and to connect

with you guys and just to have something

creative to do in the evenings once Harper

goes to sleep, so that's us, that's what

we do

this is where we do it all right is it

time for lunch yet? I think it might be

time for lunch

For more infomation >> How do we make money? How fast is the internet? How much does a coworking space cost? Guanajuato, MX - Duration: 12:58.

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How much pity Amari tooo old | Amari hungry walking find food to eat |Monkey Daily 1566 - Duration: 10:21.

For more infomation >> How much pity Amari tooo old | Amari hungry walking find food to eat |Monkey Daily 1566 - Duration: 10:21.

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কত মজারে ভাই না দেখলে বুঝতাম না । I do not know how much fun to see brother - Duration: 10:30.

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