Welcome to The Livewright Connection!

Life can be busy, and this is a great way to see what we've been up to and how you can get involved in upcoming events. As you read on, you'll find I've included a recipe, tips from the team, and all of our upcoming events to mark in your diary.

Enjoy!

Mastering Sleep Hygiene

5 Science-Backed Tips for Optimal Rest

In a fast-paced world where every second seems accounted for — the one thing that often gets shortchanged is sleep. Yet, it's the foundation of our well-being, affecting our physical and mental health. The significance of a good night's sleep cannot be overstated. Influencing our ability to learn, create, and maintain optimal health. To harness the power of restorative sleep, here are five science-backed tips for mastering sleep hygiene.

1. Prioritise Consistent Sleep Hours

Research consistently highlights the importance of a regular sleep schedule. Strive for 7-9 hours of sleep each night, aligning with your body's natural rhythm. Sleeping and waking consistently help regulate your internal clock, enhancing sleep quality. The body syncs with these patterns, optimising the sleep-wake cycle and promoting better restorative sleep.

2. Establish a Pre-Sleep Ritual

Engage in relaxing activities before bedtime — a consistent pre-sleep routine signals your body that it's time to wind down. Steer clear of electronics at least an hour before bed — the blue light emitted by screens disrupts the production of melatonin, the hormone responsible for sleep regulation. Instead, opt for reading, meditating, or a warm bath to prepare your mind and body for sleep.

3. Create a Sleep-Inducing Environment

A conducive sleep environment plays a pivotal role in the quality of your rest. Keep your bedroom dark and cool, around 18 degrees Celsius, to encourage optimal sleep conditions. Light and temperature are vital in regulating the body's internal clock. Investing in blackout curtains and regulating room temperature can significantly impact sleep quality.

4. Embrace Sunlight

Exposure to natural light during the day has a profound impact on sleep. Sunlight helps regulate your circadian rhythm, signalling your body when it's time to be awake and alert. Aim to get outside and soak in some sunlight during the day, as it can enhance the quality of your sleep by regulating your internal clock.

5. Mind Your Diet and Exercise

What you eat and how you move throughout the day can significantly affect your sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime. Regular physical activity can promote better sleep, but timing is key — exercising too close to bedtime might stimulate the body and hinder sleep, so aim to finish workouts a few hours before bedtime.

Incorporating these tips into your routine can significantly elevate the quality of your sleep, influencing your overall health and well-being. Prioritise sleep as a crucial element of your daily regimen, and witness the transformation in your energy, focus, and overall health.

Remember, good sleep isn't just a luxury — it's a necessity for a vibrant life.

12-WEEK TRANSFORMATION

Get Started On Your Transformation With £20 Off!

Results are rolling as as we are finishing up our first round of Dig Deeper as a group. This programme is true strength training to get the most out of your muscles — for the body that you want. Change the way you look, change the way you feel, change your body composition.

Take advantage of the £20 off promo offer, whether it is with Dig Deeper or another annual total solution pack!

Your timing is spot on, so go ahead and WhatsApp me here to let me know you want to take advantage of this offer — and I'll get back to you with HOW to do this!

Want to learn more about Dig Deeper? Just click the link below!

Click HERE to learn more about Dig Deeper!

COMING SOON

20-Minute Workout Solution

Short on time but still expect fast results? BODi LAVA is your 20-minute solution.

Elise Joan is back with her most powerful and intense programme yet. With her fiery combination of athletic yoga, primal movements, and bodyweight strength, your muscles will be burning and the sweat will be pouring!

📆 Mark Your Diary!

Livewright Mega Move — 6 June (sample the workout) 🔥 CLICK HERE TO REGISTER 🔥

BODi LAVA Programme — 27 June (available for purchase)

👉 Click here to get access to my BODi LAVA Hype Group! You'll learn all about this powerful programme and be the first to try the sample workout with us!

LIVEWRIGHT EATS

What You'll Need...

• ½ cup dry rolled oats, divided use

• 1 Tbsp. chopped pecans, toasted

• 1 tsp. unsalted organic grass-fed butter (or coconut oil)

• 1 tsp. coconut sugar

• ½ tsp. ground cinnamon, divided use

• 1 scoop Vanilla Shakeology

• 1 Tbsp. chia seeds

• 1 pinch ground nutmeg

• 1 cup unsweetened vanilla almond milk

How to make it...

1. To make crumble topping, heat a medium pan over medium heat. Add 2 Tbsp. oats and pecans; toast, stirring occasionally until pecans are fragrant, about 2 minutes. Remove from heat.

2. Add sugar, butter, and ¼ tsp. cinnamon; stir until butter is melted and everything is coated. Transfer to a small airtight container; set aside at room temperature until ready to serve.

3. Add remaining ¼ cup + 2 Tbsp. oats, remaining ¼ tsp. cinnamon, Shakeology, chia seeds, and nutmeg to a 16 oz. jar (or sealable container); stir to combine.

4. Add almond milk; mix well. Seal lid; refrigerate for one hour or up to overnight.

5. Sprinkle with crumble topping just before serving. Store refrigerated in an airtight container for up to 24 hours.

Container Equivalents 1 Red, 2 Yellow, 1/2 Blue, 1/2 Orange, 2 tsp

2B Mindset Plate It! This recipe makes a great breakfast.

LIVEWRIGHT BENEFITS

GET YOUR SET

Are you needing to upgrade your kit, get some heavier weights, or just rationalise what you currently have? Ybells are the way forward. They are an all-in-one piece of fitness equipment with endless options.

With this one piece of equipment, you can use them to mimic kettlebells, dumbbells, double grip med balls or parallettes.

We love the comfort grips. They stop your hands from slipping and help prevent damage to your floor with hard metal edges.

Click here to shop and use the code LIVEWRIGHTS7R for 10% off!

Get Your Transformation...

We're here to help you get started with a fitness and nutrition plan tailored to your goals.

Learn more about getting involved with our Virtual Mega Gym here!

Get started now with our Free Gut Health Course!