Fitness specialist and gym owner Landis Owens

egular physical activity, including working out, can have a positive impact on your sleep. Here are 5 reasons why working out can help you sleep

 **Regulates Circadian Rhythm**: Exercise can help regulate your body's internal clock, known as the circadian rhythm, which plays a crucial role in when you feel sleepy and when you are awake.

2. **Reduces Stress**: Physical activity can reduce stress and anxiety levels, which are common factors that can interfere with sleep.

3. **Improves Mood**: Regular exercise can boost your mood and reduce symptoms of depression, which can have a positive impact on your sleep quality.

4. **Increases Melatonin Production**: Exercise can increase the production of melanin, a hormone that regulates sleep-wake cycles and can help you fall asleep faster.

5. **Promotes Relaxation**: Certain types of exercise, such as yoga or gentle stretching, can promote relaxation and help your body prepare for sleep.

6. **Enhances Sleep Quality**: Regular physical activity has been linked to improved sleep quality, including experiencing deeper and more restorative sleep.

7. **Reduces Insomnia**: Exercise can help reduce symptoms of insomnia and make it easier for you to fall asleep and stay asleep throughout the night.

8. **Boosts Energy Levels**: Engaging in physical activity during the day can help you feel more energized and alert, which can contribute to better sleep at night.

9. **Improves Overall Health**: Regular exercise is associated with numerous health benefits, including better sleep, which can contribute to an overall improved quality of life.

10. **Reduces Sleep Disorders**: Exercise has been shown to reduce the risk of developing certain sleep disorders, such as sleep apnea.

11. **Increases Body Temperature**: Exercise raises your body temperature, and the subsequent drop in temperature after exercise can signal to your body that it's time to sleep.

12. **Promotes Healthy Weight**: Maintaining a healthy weight through regular exercise can reduce the risk of sleep-related conditions such as sleep apnea and insomnia.

13. **Enhances Sleep Duration**: People who exercise regularly tend to sleep longer and report feeling more well-rested compared to those who are sedentary.

14. **Improves Breathing**: Exercise can strengthen respiratory muscles and improve lung function, which can lead to better breathing patterns during sleep.

15. **Reduces Restlessness**: Physical activity can help reduce restlessness and fidgeting, making it easier for you to relax and fall asleep.

16. **Promotes Muscle Recovery**: Exercise can aid in muscle recovery and repair, which is essential for overall physical health and can contribute to better sleep quality.

17. **Increases Endorphin Release**: Exercise triggers the release of endorphins, which are neurotransmitters that can promote feelings of relaxation and well-being, leading to better sleep.

18. **Enhances Cognitive Function**: Regular exercise is associated with improved cognitive function, which can help regulate sleep patterns and improve overall sleep quality.

19. **Reduces Chronic Pain**: Physical activity can help reduce chronic pain, which is a common barrier to restful sleep.

20. **Boosts Immune System**: Exercise has been shown to boost the immune system, helping to prevent illnesses that can disrupt sleep patterns.

21. **Improves Heart Health**: Regular exercise can improve cardiovascular health, reducing the risk of heart conditions that may impact sleep, such as heart palpitations.

22. **Increases Oxygen Intake**: Aerobic exercise can improve oxygen intake and circulation, resulting in better overall bodily function, including sleep regulation.

23. **Enhances Metabolism**: Regular physical activity can boost metabolism, promoting more efficient energy use by the body and potentially improving sleep patterns.

24. **Reduces Menopausal Symptoms**: Exercise has been shown to reduce symptoms of menopause, such as hot flashes and night sweats, which can disrupt sleep.

25. **Promotes Relaxing Bedtime Routine**: Incorporating exercise into your daily routine can help establish a relaxing bedtime routine, signaling to your body that it's time to wind down and prepare for sleep.

26. **Improves Digestion**: Regular exercise can improve digestion and reduce gastrointestinal issues that may disrupt sleep.

27. **Enhances Self-Esteem**: Engaging in physical activity can boost self-esteem and confidence, leading to a more positive outlook that may improve sleep quality.

28. **Reduces Risk of Sleep-Related Conditions**: Regular exercise is associated with a reduced risk of developing sleep-related conditions such as restless leg syndrome.

29. **Improves Blood Sugar Regulation**: Exercise can help regulate blood sugar levels, reducing the risk of conditions such as diabetes that can impact sleep quality.

30. **Enhances Brain Health**: Regular physical activity is beneficial for brain health and cognitive function, which can contribute to better sleep quality.

31. **Reduces Inflammation**: Exercise has anti-inflammatory effects in the body, reducing inflammation that may contribute to conditions affecting sleep, such as arthritis.

32. **Increases Serotonin Levels**: Exercise can increase serotonin levels in the brain, which can promote relaxation

Keeping body fat down is important for overall health and well-being.

. **Reduced risk of chronic diseases**: Excess body fat is linked to an increased risk of chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer.

  

2. **Improved heart health**: Maintaining a healthy body fat percentage can help lower blood pressure, reduce cholesterol levels, and decrease the risk of heart disease.

3. **Better metabolic health**: Lower body fat levels are associated with improved insulin sensitivity and a reduced risk of metabolic syndrome.

4. **Enhanced mobility**: Carrying excess body fat can put strain on joints and muscles, leading to decreased mobility and increased risk of injury.

5. **Improved sleep**: Lower body fat levels can contribute to better sleep quality and reduce the risk of sleep disorders such as sleep apnea.

6. **Increased energy levels**: Maintaining a healthy body fat percentage can help improve energy levels and overall vitality.

7. **Improved mental health**: Being overweight or obese is associated with a higher risk of depression and anxiety, so keeping body fat down can contribute to better mental well-being.

8. **Better physical performance**: Lower body fat levels can improve athletic performance and endurance.

9. **Reduced inflammation**: Excess body fat can contribute to chronic inflammation in the body, which is linked to various health problems. Maintaining a healthy body fat percentage can help reduce inflammation.

10. **Improved self-esteem**: Achieving and maintaining a healthy body fat percentage can boost self-confidence and self-esteem.

11. **Lower healthcare costs**: Maintaining a healthy body fat percentage can help reduce the risk of developing costly chronic conditions, leading to lower healthcare expenses over time.

12. **Reduced risk of fatty liver disease**: Excess body fat can lead to non-alcoholic fatty liver disease, a condition that can have serious health consequences.

13. **Improved hormonal balance**: Healthy body fat levels are important for proper hormonal balance, which can affect various aspects of health, including metabolism and mood.

14. **Reduced risk of stroke**: Excess body fat is a risk factor for stroke, so keeping body fat down can help lower this risk.

15. **Better immune function**: Maintaining a healthy body fat percentage can support a strong immune system, helping the body fight off infections and illnesses.

16. **Reduced risk of osteoarthritis**: Excess body fat can increase the risk of osteoarthritis, a degenerative joint disease that can cause pain and disability.

17. **Improved fertility**: Excess body fat can affect hormone levels and fertility in both men and women, so maintaining a healthy body fat percentage is important for reproductive health.

18. **Better cardiovascular health**: Lower body fat levels are associated with a reduced risk of cardiovascular disease, including heart attacks and strokes.

19. **Improved blood sugar control**: Maintaining a healthy body fat percentage can help stabilize blood sugar levels and reduce the risk of insulin resistance.

20. **Reduced risk of certain cancers**: Excess body fat is a risk factor for certain types of cancer, so keeping body fat down can help lower this risk.

21. **Improved lung function**: Carrying excess body fat can affect lung function and breathing, so maintaining a healthy body fat percentage is important for respiratory health.

22. **Better digestion**: Maintaining a healthy body fat percentage can support good digestive health and reduce the risk of digestive disorders.

23. **Enhanced cognitive function**: Lower body fat levels are associated with better cognitive function and a reduced risk of cognitive decline with aging.

24. **Improved body composition**: Maintaining a healthy body fat percentage can help achieve a balanced body composition with a healthy ratio of muscle to fat.

25. **Reduced risk of gallbladder disease**: Excess body fat is a risk factor for gallbladder disease, so keeping body fat down can help lower this risk.

26. **Better skin health**: Healthy body fat levels can contribute to better skin health and a more youthful appearance.

27. **Reduced risk of sleep apnea**: Excess body fat is a common risk factor for sleep apnea, a sleep disorder that can have serious health consequences.

28. **Improved overall quality of life**: Maintaining a healthy body fat percentage can improve overall quality of life by reducing the risk of health problems and increasing physical and mental well-being.

29. **Longer lifespan**: Research suggests that maintaining a healthy body fat percentage is associated with a longer lifespan and reduced risk of premature death.

30. **Improved body image**: Achieving and maintaining a healthy body fat percentage can improve body image and self-perception.

31. **Reduced risk of depression**: Excess body fat is associated with an increased risk of depression, so keeping body fat down can help reduce this risk.

32. **Better bone health**: Maintaining a healthy body fat percentage is important for bone health and reducing the risk of osteoporosis.

33. **Enhanced sexual health**: Excess body fat

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Evaluate client fitness level and skillset to plan reachable goals - Design fitness programs using company systems and tools - Demonstrate and encourage correct warm-up and stretching techniques to avoid injury - Lead clients through planned exercise routines - Counsel and educate clients on diet, nutrition, and exercise - Track client progress - Adjust client personalized plans as goals are reached - Perform CPR, first aid, or other emergency procedures if needed - Educate a wide range of clients of all ages based on their fitness capabilities - Follow all health and safety regulations and company policies - Communicate clearly and effectively with clients and co-workers - Create accurate contracts within the company system - Maintain an accurate schedule within the company system "

Landis Owens Bio

 My name is Landis Owens. I’m a personal trainer and I have my own business, Almighty Personal Training Studio, in Tempe, AZ. I have been a personal trainer for 15 years. I started training at Pure Fitness and worked there for 8 years. Then I moved to my own studio and have had my own business since leaving Pure Fitness. Not only am I a personal trainer, but I also have competed in 9 bodybuilding shows. I’m living proof of my training abilities as I live a healthy lifestyle and keep myself in top form. Fitness is my passion, it’s what I live for. I have successfully helped over 200 people lose weight & get in shape. My goal is to help 1,000,000 people get healthy.

I attended Chandler High School, where I was a 3-time athlete, playing football, basketball & track. I was an all-star athlete and received a sports scholarship to Mesa Community College, where I played football. I am certified by International Sports Sciences Association as a personal trainer. Also, I am certified in Nutrition, Youth Sports, Injury Stay Free & CPR. 

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