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The importance of SLEEP for sports performance

October 01, 2017


Can you imagine having a secret weapon that enhances performance from an activity that is free and you do every single day? Let me tell you about your ZZZ's being your greatest ally!


A great nights sleep plays a major role in how athletes perform and compete. It's not just about the physical conditioning and conscious eating  or about the amount of sleep, but also the quality and REM (rapid eye movement) which provides the energy to both the brain and body.


A great nights sleep has the most incredible benefits in how we perform (and its not just in sport, it effects our work, education, relationships) here are the exciting areas on how sleep can impact our performance:

  • Improved reaction time/decision making
  • Better Accuracy Faster
  • Reduced injury rates and improved overall health and immunity
  • Focus, concentration, better memory
  • Muscle recovery
  • Glucose metabolism
  • IMAGINE....... having all of this from a good nights sleep!!!


  • When we sleep it allows our bodies to release the chemicals and hormones required for ultimate growth and repair for our whole body to be ready for the next training session or competition.
  • Sleep deprivation slows down your bodies ability to store glycogen which is required for giving you energy - why you feel tired and your stamina is reduced!
  • While we sleep our brains clear out all the gunk of the day that has built up from all the activity of using it - its why you can experience brain fog if you have not had a good night sleep because all the chemicals have not had time to be cleared.
  • Sleep deprivation increases your hormone cortisol which is the stress hormone so your body has to use more of its energy to work at reducing it.


  • Keep a regular sleep schedule and get 7 - 9 hours sleep - just as a top athlete needs to eat more, they also need to sleep more.
  • Avoid any stimulating activity at least 20 minuted before you sleep such as TV's, phones etc - the blue light reduces the melatonin release that allows you to sleep.
  • Eat a healthy balanced diet
  • Create a restful environment that's cool, dark and quiet

Getting a good night's SLEEP is not just about hitting the pillow to awake to a new day, it is one of the key secret weapons to a great performance!!!

Watch out for my series of top tips to enhance your performance!!!


June 25, 2017


The Slim Thinking Formula introduces one of the key elements to the programme and by finding the balance between your mind and body are fundamental steps to getting the body your deserve. Mindfully eating will allow you to eat what you want and enjoy the process without feelings of guilt by following these simple rules:-

·       Check In -  Before you start eating check how hungry are you? Are you eating through hunger or for another reason such as time of day, feelings of boredom, upset anger? Do you really want to eat what you are about to eat or are you eating it out of habit?

·       Use all of your senses - What does the food feel like? How does it smell? What's the texture in your mouth, its amazing how much more we can enjoy our food when we truly check in with ours senses. You may even eat a little less.

·       Slow down - Pay attention! Take time to chew and swallow between mouthfuls. Rest your fork or put down food in-between bites.

·       Drink warm water - Drinking warm water first thing in the morning and before you eat has so many wonderful benefits. When it comes to dropping weight it will aid in boosting your metabolism.

·       Listen to your body - Your body really does talk. Notice what it is telling and how its reacting to the food. STOP, when you feel satisfied, don't wait until you are overfull.

·       It's OK to leave food - Many of us may have been programmed at a young age that children will starve if you don't eat all your food. How many children have been saved from overeating? Leaving a little bit of food at every meal shows how you are in control of the food you eat and not the food being in control of you