Erica Nunn • May 7, 2025
Why Sleep Matters in Health & Fitness
Why Sleep is Essential for Health & Fitness
Sleep isn't just rest-it's a critical tool for recovery, fat loss, muscle growth, and hormonal balance. Without enough quality sleep, even the best fitness plan can fail to deliver results.
4 Hormonal Reasons Sleep Impacts Fitness
1. Sleep Regulates Hunger Hormones
- Leptin decreases when you're sleep-deprived, making it harder to feel full.
- Ghrelin increases, making you feel hungrier and crave sugar and carbs.
Result: You're more likely to overeat and feel unsatisfied, even when eating more than usual.
2. Cortisol (Stress Hormone) Increases
Lack of sleep raises cortisol, your stress hormone. Elevated cortisol stores belly fat, breaks down
muscle, and slows recovery.
Result: Fat gain, more inflammation, and stalled progress-even with diet and exercise.
3. Growth Hormone Drops
Growth hormone is released during deep sleep and is key for muscle repair and fat burning.
Result: Poor sleep = slower muscle recovery and fat loss.
4. Motivation, Mood & Focus Decline
Without sleep, dopamine and serotonin levels crash, leading to low energy, irritability, anxiety, and
lack of drive.
Result: You skip workouts, make poor food choices, and feel unmotivated.
Final Thoughts
Why Sleep is Essential for Health & Fitness
Bottom Line:
Getting 7-9 hours of quality sleep is essential for progress in your fitness journey. It supports your
hormones, your recovery, your mood, and your metabolism.
Prioritize sleep just like your workouts and nutrition-it's the secret weapon you didn't know you
needed.
Let's get real: most women don't fail because they're lazy or unmotivated. They fail because their plan never fit their lifestyle in the first place. That's why every 1:1 coaching plan I build is customized, sustainable, and built around your reality - not some unrealistic cookie-cutter plan. Here's exactly how I structure things when we work together: 1. Deep Dive Intake: Your Story, Your Struggles, Your Strengths Your current routine, goals, and limitations Your relationship with food, fitness, and your body What's worked (or failed) in the past Where you need support most - physically, emotionally, mentally 2. Custom Nutrition Guidance (No Starvation Here) Your personalized macro targets (based on your goals) A simple, flexible eating framework using mostly whole foods Support for intermittent fasting (if it aligns with your routine) Easy meal prep ideas that don't require hours in the kitchen 3. Training That Matches Your Energy & Time A structured weekly workout plan tailored to your level, goals, and schedule Focus on progressive overload (so you keep seeing results) At-home or gym options (bands, dumbbells, or full gym -- we adapt) Strength + cardio built to fit YOUR body, YOUR goals 4. Mindset + Accountability = Real Change Weekly mindset prompts to stay connected to your "why" Coaching through setbacks (because they're normal) Messaging access for quick wins, questions, and support Encouragement to keep promises to yourself - that's where confidence grows 5. Clarity, Structure, Simplicity Workouts Macro tracker support Recipes Weekly focus & reflection Final Thought My job isn't to tell you to be perfect. It's to help you become the version of yourself who shows up consistently, eats like she loves herself, moves her body with power, and leads her life on purpose. If you're ready to ditch the chaos, ditch the guessing, and finally follow a plan that fits - my 1:1 coaching is where it all starts. Apply here or DM me 'READY' and let's build your plan together.
Let’s be honest—life rarely slows down. Between work, kids, errands, and surprise chaos (hello, sick days or forgotten field trips), it can feel impossible to stay consistent with your health and fitness goals. But here’s the truth: you don’t need more motivation—you need a system that works when life doesn’t. If you’re a busy woman trying to juggle it all, this one’s for you. Habit Stacking: Make Fitness Automatic One of the easiest ways to stay consistent is through habit stacking—pairing a new habit with one you already do every day. ✅ Example: After you make your morning coffee, do 10 squats or a 1-minute plank. ✅ Example: After brushing your teeth at night, stretch for 5 minutes or lay out your workout clothes. Small actions linked to existing habits = powerful results over time. ⏰ Morning Prep = Fewer Excuses Later Mornings can make or break your day. Setting up your environment the night before reduces decision fatigue and excuses. Try these: - Set out your workout clothes and shoes - Prep your water bottle + breakfast - Write down your top 3 goals for the day (fitness-related or not) When you prep the night before, you win the morning. Realistic Scheduling Wins Every Time Don’t aim for perfection. Aim for doable. You don’t need a 90-minute gym session to make progress. If your week is packed, here’s how to stay on track: - 3 strength workouts (20–30 mins each) - 2 short walks or mobility sessions - 1 stretch or journal session to reset Even 15 minutes counts. Something is always better than nothing. Download Your Free Weekly Fitness Planner Want to make this easier on yourself? I created a simple Weekly Fitness Planner just for you. ✅ Plan your workouts ✅ Track water, meals, and mindset ✅ Stay consistent even when life gets wild [ Download it here ] Final Thought You don’t have to do it perfectly. You just have to keep showing up. Your consistency—especially on the hard days—is what builds the results you’re craving. You’ve got this. And if you ever need support, the Break the Core community is here for youevery step of the way.
Protein is essential for every woman — whether you're trying to build muscle, lose fat, Improve energy, or support your hormones. Here's why it should be a top priority in your daily nutrition: 1. Muscle Maintenance & Fat Loss Protein helps preserve lean muscle, especially when you're in a fat loss phase. More muscle means a higher metabolism, which burns more calories at rest. Plus, protein helps you feel full longer, curbing cravings and late-night snacking. 2. Hormonal Balance Hormones are made from amino acids — the building blocks of protein. Low protein intake can negatively affect menstrual cycles, mood, and energy levels. 3. Hair, Skin, Nails & Bone Health Protein plays a key role in producing collagen (for skin), keratin (for hair and nails), and maintaining strong bones — especially important as women age. 4. Recovery & Strength After workouts, your muscles need protein to repair and rebuild. This speeds up recovery and helps you get stronger over time. 5. Appetite Control Protein is the most satiating macronutrient. Eating enough protein keeps you fuller longer and reduces the urge to overeat. How Much Protein Do You Need? Active women should aim for 0.8–1 gram of protein per pound of body weight. Example: If you weigh 150 lbs, a goal of 120–150g of protein per day is ideal.