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> Join the VIP Wait List < today and you'll get an exclusive 30% discount once entries open.

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GROUP START: 28th April, 2020.
Learn how to ✅ lose weight, ✅ get off the diet roller coaster, and ✅ build healthy habits into your busy life.

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💪 8-Week Body Transformation Challenge! 🥗

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Challenger’s Journey – Day 23


Vault menu: Home | Instructions | Nutrition | Exercise | Challenger’s Journey | Prizes | Resources | Support


👋 Welcome to Day 23 of the Challenger’s Journey!

Each day for 8 weeks we’re going to help you think, eat, move, or sleep better.

  • 💡 Each week we will be focusing on 1 of the 4 pillars at a time.
  • 💡 Each day we will challenge you to take action with a daily mission that you need to complete.

Here’s a quick snapshot of what Week 4 looks like:


Today’s 🎯 Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • Stop consuming anything that contains caffeine after 1pm (coffee, Coke, energy drinks, etc).
  • Keep track in your Sleep Journal what things you’ve had to consciously avoid today because they contain caffeine.
  • 🤩 [OPTIONAL] Share a pic of your last cup of coffee for the day or whatever caffeine-free drink you’re drinking now instead in the Sleekgeek Facebook Group.
  • 📋 Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


More 🔔 Info:

Getting enough good quality sleep is very important to health, weight-loss, hormone cycles, mood, and so much more.

That is good.

Caffeine (while it does have it’s benefits) can dramatically reduce the quality of your sleep and takes many hours (more than most people think) to leave the body.

That is not good.

Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition.

  • Good sleep helps our bodies and minds recover, keeping us lean, happy, mentally focused, and healthy.
  • But chronically bad sleep packs on body fat, messes with your hormones, speeds up ageing, ramps up risks of chronic illnesses and drains our brain.

Genuinely restful and restorative sleep comes from deep sleep, which caffeine interferes with.

Caffeine is not just your coffee. It can be found in energy drinks, specific teas such as green tea and even some sweets and chocolates. If you take any gym supplements such as pre-workouts and fat-burners those are likely to contain caffeine. Read your labels.

Caffeine Half-Life:

It’s useful to know that the “half-life” for caffeine is about 6 hours.

Meaning if you consume 100mg of caffeine from coffee at 1pm, you will still have about 50mg of caffeine in your system 6 hours later at 7pm.

That’s only half the caffeine gone. The rest will still take a couple of hours more to work through your system.

You may feel that the effect of caffeine has worn off shortly after you downed your cup of coffee but it actually hangs around for quite a long time in your system.

Furthermore, if you’re the kind of person who drinks several cups of coffee or caffeinated drinks one after the other, these will stack on top of each other.

Consuming 100mg of caffeine from coffee at 3pm and then another 100mg of caffeine from coffee at 5pm means that you will still have 100mg of caffeine in your system at 8pm and 50mg or more at 11pm.

We’re not trying to demonise caffeine (because does have it’s benefits). Rather, we’d like to help you get the best use out of your caffeine consumption without it negatively affecting your sleep.

Helpful tips:

Taper caffeine as the day progresses.

Start your day with your most highly caffeinated beverage and ease up on the caffeine as the morning goes on.

First thing in the morning is likely when you’ll crave caffeine the most, and when it can do you the most good in terms of boosting energy and shaking off the effects of a night’s sleep.

Switch over to tea or decaffeinated coffee as the morning continues, to keep overall daily caffeine amounts moderate and be comfortably caffeine-free by mid-afternoon.

Avoid the “Grande”. These days, everything seems to be “super-sized”—and caffeinated drinks are no exception. Stick to something much closer to the old-fashioned 8-ounce / 225ml cup, and savour it.

If you rely on stimulants like coffee to prop you up and give you a “burst” of energy consider that the more you have, the less effect it will have and the more you will need. Much like any other drug.

Use it strategically throughout the day to enjoy the maximum benefits. If you are experiencing energy dips throughout the day, consider that you might be using caffeine as a crutch and perhaps it’s time to have a look at what is causing the energy dips (like lack of sleep) rather than masking it with caffeine.


Today’s 🎯 Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • Stop consuming anything that contains caffeine after 1pm (coffee, Coke, energy drinks, etc).
  • Keep track in your Sleep Journal what things you’ve had to consciously avoid today because they contain caffeine.
  • 🤩 [OPTIONAL] Share a pic of your last cup of coffee for the day or whatever caffeine-free drink you’re drinking now instead in the Sleekgeek Facebook Group.
  • 📋 Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


Mission Accomplished?


Fill in the form below once you’re done so that we can keep track of your progress.

We’ll be awarding spot prizes to deserving challengers as they progress along the Challenger’s Journey.

​Sharing is caring ❤️​

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