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‘MED’s 4 Sleep

These are your Sleep MED’s …

Sleep Factors :

  • Dark
  • Cold
  • Quiet
  • Duration
  • Timing of:
    • Movement
    • Nutrition
    • Supplements

Jet Lag :

  • Light
  • Movement
  • Nutrition

Mindset :

  • Reduce stress-stimulus
  • Prime mind for your morning / positive affirmations
  • “Remembering” to help fall asleep


Sleep Factors for setting up a Sleep Factory

Keep your bedroom as dark as possible.

  • Dim lights as evening progresses
  • Reduce exposure to Blue light during evening
  • Get Sunlight in the morning

Keep your bedroom cool.

  • Body temperature of 60C
  • Hot / Cold exposure (shower)

Keep bedroom quiet.

  • White noise

YOU NEED 6-9 hours

  • Yes there are outliers
  • Below 6, above 9 = higher risk of disease and all-cause mortality

YOU NEED to exercise

  • Not too close to bed (2-3 hours before bed)
  • Overtraining can cause insomnia

YOU NEED to eat properly

  • Not too close to bed (2-3 hours before bed)
  • Avoid stimulants & depressants in the afternoon (6 hours before bed)


Remember to cycle your dose over/under the recommended dosage:

  • Melatonin
  • CBD
  • GABA
  • Calcium & Magnesium + Stack
  • Vitamin A
  • Valerian Root
  • Tryptophan


= adjusting your circadian rhythm to match your geographic location

  • Expose yourself to hormetic stress first thing in the morning
    • Sun light
    • Exercise
    • Eat  


  • You MUST ACTIVATE your Parasympathetic Nervous System
    • Breath work
    • Essential Oils
    • Gargling / Hand warming / Tummy Rub / Palming
  • You MUST DEACTIVATE your Sympathetic Nervous System
    • Reduce exposure to stress
    • Reduce stimuli in general
    • Journaling
  • Prime your Mind
    • Positive self talk / Mantra
    • Imagine your ‘best possible morning’
    • Remember peaceful moments in your past.


  • In your light / dark cycle
  • In the hours you wake & fall asleep
  • This is the only way for a human body to synchronize wakefulness & sleepiness to the appropriate times of day. (I.E. adjust external conditions and force your body to adapt.)
  • Consistency is the key to many things – including health, strength, and intelligence.
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Why everyone should Train HardStyle

What is HardStyle?

  • Hardstyle is a bend of aspects form martial arts and weightlifting.

Who uses martial arts? – Warriors.

Who lifts weights? – Strong people.

Hardstyle thus creates Strong Warriors.

Why is Hardstyle valuable for training Warriors?

  • Warriors cannot take days off. They must be ready for anything, anytime.
  • Warriors cannot take time off because they are too tired from their workout. They cannot tell their opponent to come back later. In fact a smart adversary will use momentary weakness to gain the advantage. This is unacceptable.

But how can a Warrior continue to progress their performance goals without deleteriously affecting the day-to-day requirements of a Warrior?

The answer is “Tactical Training / Tactical Programming”

What is Tactical Programming?

  • Performance oriented workouts that stress the body enough to elicit adaptation. What is ‘enough’ depends on one’s ability to recover, how much stress they are under as well as the fitness demands of their daily activities.

Training Vs. Exercising

  • Exercise fulfills an immediate need and promotes general health.
  • Training takes time – it is the process of achieving a performance goal.

The Training Process

  • Requires you know yourself / your goals
  • Requires you to know certain principles of adaptation
  • Requires Focus, Determination, Perseverance & Trust

Who would you want to teach you how to fight: the professional MMA fighter G.S.P. or Richard Simmons?

The answer is obvious : the Professional fighter.

  • Therefore it makes sense to have a professional in charge of your training.
  • You can try and do it on your own, but you might end up just exercising like Richard Simmons….


  • is a School of Strength, consisting of Professional Coaches and Athletes who use the Hardstyle approach to training and follow “Tactical Programming” which allows you to progress your performance goals without sacrificing days off for recovery.

StrongFirst is not just about using Kettlebell’s – and it’s not just about creating the greatest amount of force, but about applying those forces in proper, efficient and intelligent ways.

Sleep well, Eat well, Trust your coach, Trust in Hardstyle and be consistent.