rest days, and why we need them

yeah so this song popped into my head when trying to think of a dope song to go with the blog/topic... soooo it happened haha.


*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.


This topic is one near and dear to my bubba heart as I love moving my body and training, and honestly I sometimes struggle to give myself a rest because a part of me feels guilty, like I don’t need it, and I love how I feel post workout, so I crave that feeling too (I sound like an addict and a hypocrite haha). And I still struggle with “more is more” and not being worthy of resting because I’m not where I wanna be. So, I feel this blog will help you understand why ITS OKAY to not work out, and just rest and sleep and recover and know that the magic happens when we do this.


However, saying all that, as I ripen with age and wisdom (my teeth are still in, which are poppin as we speak), I realise how silly that is and how wrong I am. Rest days and periods are CRUCIAL to progress, growth and self-love. Because without rest, without down time, we’re not able to build back up, and restore ourselves, which we need to do to be thriving millennials.

On the sense of building muscle and weight loss, moderate to intense training is a stressor on the body. It wears us down. We break down muscle fibres, and they need to be built back up. Not resting means we have slowed recovery and growth, a higher state of inflammation, additional stress on the body, a higher requirement of nutrients and fuck we just feel sore and tired and wrecked. And that’s not good for our mindset or state of being.

- Resting means we’re not consistently zapping magnesium and other stress buffer nutrients from our body so much, and we’re able to fill up our own cup and restore our bodies, so that they’re able to keep being awesome and feel good.

- Rest means lowering inflammation, helping our joints to recover and repair.

- Rest days put us back at the starting line, so we’re able to prep for what’s ahead, make the improvements and have that continuous progression and growth, which embodies what life is all about.

Not only are rest days crucial for the biology of looking our best, they’re also crucial for feeling our best.

Our immune system takes a hit when we train and live our lives, and without adequate rest and sleep, we become more susceptible to getting sick. And no one likes being sick (its also almost like your body telling you to have a rest if you go HAM for too long without sufficient nutrient and lifestyle supports).

This topic also links into sleep, and just to revisit a few points from the blog “ambitionz az a sleeper” (I look back and cringe because it SO doesn’t go, I just wanted to emulate 2pac in my world haha), we grow when we sleep. Our anabolic hormone (human growth hormone) is released from around 11am – 2pm, allowing our muscles and tissues to grow and repair.

Further, when we sleep, our body cleans out all the toxins and built up cellular wastes, ensuring we’re clearer and cleaner in every sense of the word. Improving our cognition, memory, neural connections, energy and saaaa much more.

On the fat loss side of things, when we exercise, we’re transporting toxins that are stored in our fat tissues, to be processed by the liver for excretion, and this process is most active during sleep. So if we’re training and burning body fat, the toxins inside those fat molecules require sleep to be effectively excreted out of the body, and on days we rest we tend to get more sleep, have less stress bombarding up, so we can see how this links in.

So, how to know if we’re overdoin it?

Your workouts aren’t going so well, you’re feeling flat, lethargic, mind is wandering crazy ways, everything hurts, injury inklings, low mood/mood swings, fatigue, and just overall meh feels.

On our days off, depending on what your “9-5” is like, having a cute walk, stretch, yoga, foam roll, whatever ya vibing to still be moving around but in a non intense way

Resting gives us a reset. It gives us a chance to indulge in self-love, to take care of ourselves and be proud of our hard work. It gives us back some sanity in not feeling like we have to constantly push push push and burn the candles from both ends. More rest means more sleep, and more sleep means more serotonin and melatonin and dopamine. Which is a great thing.

That’s the end of my story.

Rest days are dope. Don’t be scared of them or feel like you don’t deserve them because you aren’t “where you wanna be”.

They’re important, and so are you.

Peace out,

E aka TMN aka sleeping beauty

tips and tricks for when its grind time

tips and tricks for when its grind time


*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

So lately I’ve been in less of a “go go go” mentality, and have just been taking time to like recharge, reset, and realign myself with myself. As millennial’s we’ve grown up with the boom of having everything instantaneously.


We’re conditioned to immediacy and always having to be stimulated, that I know I find it hard to actually wind down. Especially since finding my love (nutrition) and purpose (bettering people), I’m like how fast can I go to get to where I wanna be and have the impact I want on the world. But as much as I work to hack my biology, to like support my adrenals, eat optimally, get enough sleep, meditate, breathe, do little things that feed my soul, I definitely fuck up.

I forget to meditate, I don’t book myself my sauna sessions or take the time to bake and fall in love with everything I’m doing, and I legit feel so out of alignment and lost and anxious its honestly fucking weird. But its okay. It’s okay to not be “on” all the time. It’s okay to not always be fully charged up, fully involved, full force ahead. It’s okay to chuck the hand break on, and get the fuck out the car and go for a walk and chill out for a minute.


I dunno if you feel the same, but its something I’ve struggled with, especially even when it comes to training. Like I’ve been asked heaps about what’s the optimum training regime, like what’s my “split”, how many rest days I have, and all that stuff, and for ages I didn’t rest ever. I was like so in it and loved it and even when my body was sore I’d just push through it, but now its kind of gotten to a point where I’m like baby girl listen to your body. It’s okay to rest.

It’s okay to not go to the gym for 3 days in a row. Its okay to refuel, its okay to sleep for 12 hours, and its definitely okay to spend a day not doing anything, because it benefits you in the future and teaches you to nurture yourself, because 9/10, ain’t no body gonna do that for you. You’re responsible for your own wellbeing, and that includes your mental, social, physical, spiritual and psychological wellbeing.


We’re the ones who are in control of feeling good, 24/7. We’re the ones in control of whether we’re tired, stressed, anxious, feeling lost or empty or whatever. It’s all about our mindset and what we’re doing every single day to nurture ourselves and bring ourselves closer to abundance and living each day with such tenacity, vitality and purpose.


So I feel the purpose of this blog post, is to just let you know that its okay to just be.

To just be in whatever mood or situation you’re in, its aight, roll with it, don’t overthink it. Trust that everything has a purpose and a reason, and trust that you’re also the only one who’se going to get you from there, to the next place you’re needing to be, so don’t go waiting for some sign or someone to do it for you. Like if you feel like shit, do stuff you love that makes you feel not-shitty, and practice makes permanent.

So implement that, implement daily buffers that make you realise how dope life is and how privileged and blessed you are. I think we forget to appreciate our lives and days and hours and minutes and how precious it is and how much value we can add to the world when we align with ourselves and our purpose and our souls’ loves.


I also feel this is the optimal post to chat about such buffers to put in place, that I do to ensure that I’m able to feel able to “go go go”, and not burn out, which is often like a “behind closed doors, suffer silently” type thang that goes down amongst us. Like whether it’s contributed from uni and exams, work, relationships, other stressful shit, there’s so much flying at us millennial’s every day, all fighting for our attention and that shit is mother fucking draining.


I also am like the only person who doesn’t have snapchat, and why, coz that is a mother fucking waste of my time. Like I’m writing this blog post, and instead I could be opening snaps and looking at myself with cute filters, like nuh uh. All our SM notifications, all the scrolling, our phone lights always turned up, laptops on till 12am, like soz boo’s but this is all negatively impacting your progression and physiology. But like I’ve banged on about before, its all about awareness, like if you’re aware then you have the power and opportunity to change and improve things, but that’s totally on you to adopt.


So, I’ve talked about nightshift on the iphone, and f.lux on our laptops to block out the blue light on laptops and devices, so melatonin production doesn’t get pushed back and we find it harder to fall asleep, this also impacts our cortisol rhythms.

Cortisol tends to get a bad wrap as being a bad thing, but like everything in our body, it’s all about the sensitivity of the hormone that determines whether its positive or negative. We need cortisol, we die without cortisol, it’s the dis regulation of the response to cortisol that fucks us up. So, when melatonin gets messed up through our devices, which I’m not at all dissing, like I fucking love my iphone and social media and the dope tech era we live in, and I’m super excited to see how tech’s going to advance and change our lives for the better.

But I also feel like our biology hasn’t caught up or adapted effectively yet, hence why we’re seeing so much more anxiety and burn out amongst us, because we’re not putting in the necessary helpers to make sure we’re staying feeling dope AMAP (as much as possible, also made that up haha).


So, warming up our devices helps to regulated melatonin, and as in our previous blog about sleep, sleeps super crucial for memory consolidation, weight loss, muscle growth, apoptosis (cell death, which is necessary) and mopping up free radicals, toxins and damaged cells. Sweet. Sleep is dope, yet our society makes it out to be cool and a badge of honour to not sleep, but its like your body is sad, you feel like shit, you cant perform at level 100, like hello sleep is a necessity for being a bad boss biddie/(I don’t have a male equivalent for biddie yet, ill hit ya back on that one boiz) and being able to pump it every day, like I said in my IG post, take care of your body and it’ll take care of you and get you to where you need to be. (scope our blog bout all things sleep and beyond)


So, that’s that, second ADRENAL HEALTH, is integral. I’ve mentioned it before, and you know ima mention it again I LOVE ATP science’s (@atpscience) CORT RX. It’s a killer combo of adaptogenic herbs that helps your body deal with stress before firing the stress response, thus ensuring your cortisol regulation rebalances and gets your circadian rhythm and cortisol release back insync so youre waking up feeling fresh and not getting that 3pm crash – we’re talking bout withania, schisandra, turmeric, rhodiola, all those goodies. Tied into CORT RX, I also LOVE Teelixir’s (@teelixir) immune defence and their primal energy, which are combo’s of medicinal mushrooms and herbs like astragalus, that are also adaptogens and rich in immune loving nutrients, WOOO.


I also am not okay without supplementing with magnesium!!! Mag is my boo. It does too much in our body, and is especially a stress buffer, and low mag is linked into anxiety and irritability, shit sleep, lowsy bowel movements, cramps, twitches, dem tings. So a good magnesium supp goes a longggggg way. Defs love (avoid magnesium oxide as its poorly absorbed, look for a citrate, citramate, chelates, glycinates, orotates and yep.


B12 being a vegan biddie is also my honey, as is SPIRULINA / GREENS POWDER. Legit #swampsmoothies for life. So cell-fuelling rich (i love Green Nutritionals green superfoods). Also FUN FACT, a person who eats 1 cup of greens day (we be talking veggies here) has a brain that scans up, 11 years younger than a person that doesn't. AKA if you eat greens it protects your brain and keeps it young and juicy, like thats dope. 


I also really love Dave Aspreys Bulletproof MCT oil in my morning coffee, for them polyphenols getting right up into my brain and I can legit just recall everything so fluidly and just feel on and g to go (i also pop in the teelixir's immune defence and primal into this blend and have a cup of straight up goodness).



Off the supplement department, sunshine and vitamin SEA (and D) are also key players in ensuring I take care of myself in epic times of pump and stress. In general, get grounded. Get outside, get in nature, take your shoes off, breathe in that air, and just enjoy being outside. A little goes a long way to recharge us and realign us.


Following on is the movement you love to do, whether its yoga, weight training, F45, HIT, boxing, walking, pole, whatever you love to do, do that. Movement revives our bodies and mind, and gives us an outlet as well as being an acute stress, strengthens our bodies and minds resiliency, so we’re better able to adapt with the stress and shit that gets thrown at us in life.


I also feel like doing what makes you happy and treating yourself is crucial. We’re wired to do things for reward and payoff, so if you’ve got to hustle and grind and pump it, give yourself some TLC and play TLC simultaneously. Like for me, I love to cook and bake and that makes me happy. I also love to just go explore, and also stock up my pantry hahah, so these are the things I do which make me happy and fill me back up. And reading. And writing and doing blog posts and just shit like that. So find what you love to do, and schedule that in to ensure you’re filling yourself up so you’re able to not run on empty and get chronic fatigue and burnout and just feel like shit, and wreck your metabolism and recovery and everything else. And everyone’s unique, so take a min to be like “what fills my soul up and makes me feel super good” coz 10/10 that’s gonna be the thing you need to implement as often as possible to ensure you’re feeling bomb whilst chasing your dream.


I think that’s the end of my story for now.


Key points;


-       its okay to just be, and not always have your shit always on and together and feel lost and tired and worn down, like ITS OKAY. LOVE YOSELF. You’re not a machine

-       Put in place key strategies that support you and your lifestyle, AKA adaptogenic herbs, greens, magnesium, movement and doing your fave things.

-       Love yoself. Because youre awesome.


The end


E aka TMN 

(this has nothing to do with this but i'm bumping it whilst writing this and feel like be your bodies best friend and take care of it) haha