Morning Sun Sets You Up For Better Sleep

Good morning!

“My Smile Production,” or what I’m grateful for this morning is that I am setting my nighttime up for sleep by getting sun exposure early in the morning.

I used to have the motto of “I’ll catch up on all the sleep that I need when I die,” not realizing that neglecting my sleep may have brought my death to a sooner time than I would really want it to be.

I’ve been studying sleep a tremendous amount lately and one of the tips that I’ve learned is that getting 30 minutes of sunlight in the early morning, that’s from 6 am - 8:30 in the morning, sets our sleep up for the greatest success at night. It actually helps us to release hormones that will help us to sleep better at night.

One of the tips that you can think about is when you want to set your nighttime up for sleep if you are one of those people who are sleeping for less than 8 hours per day, is start out with 30 minutes of sunlight in the morning.

I’d love to hear what things that you are doing to improve your sleep each day and to make it a rhythm.

Please leave in the comments below with your sleep tips. Have a great day!

Getting the Biggest Bang For Your Exercise Time!

Good morning! My Smile Production or MSP, what I’m grateful for is that this morning is that I’m getting the most BANG for my exercise time.

What do I mean by that?

This morning I’m at the pool exercising before I eat breakfast, which we call “fasting exercise.” When you exercise while you’re fasting, you are able to deplete your glycogen stores and burn fat.

So if you are like me and wanting to maximize your fat burning, try exercising in the morning before you break your fast and get maximum fat burning potential.

Have a great day!

Do you have the grit to accomplish your goals?

Here I am in Boston the day after the marathon and just so amazed at the grit and determination of the amazing runners who completed that marathon yesterday!

Over 32,000 runners in the marathon and the temperature started out at about 38 degrees and was anywhere between 38 and 45 degrees with an inch and a half of rain pelting them. I can tell you being a spectator it was overwhelming just to be out there in that cold and the rain pounding on you, so I can only imagine how it felt for these runners. Just amazing that they were able to go after their goal despite the conditions. They certainly don't let the weather set their opportunity to accomplish their goals.

There are so many lessons learned.  One is that we got to see our friend two times during the race and what I noticed in those two times was that her energy lifted. One of the things that my hope was for others was that they would be supporting our friend when she didn't get the opportunity to see us and also in that same vein being able to stick my hand out and just say “hey you're doing a great job” and seeing the energy!


The number of runners who thanked us for being out there was enormous. It is just amazing the energy of people when you’re collectively working towards the same goal to see the energy shift and today seeing the runners hobble along as they’re recovering. Their bodies healing from that incredible distance.  Just amazing to be in the energy of them and seeing really top performers going after their goals.

Lessons learned are - ask for help! - It is awesome to see how many runners would say as they're running, raise their arms and say “hey you’re helping, thank you for being here!” Just many many lessons of how people accomplish their goal by paying attention to those who are supporting them, asking for help, and keeping the grit going as you go along.

Where in your life do you have an opportunity to ask for help, have grit to carry on, and allow others to help support you with those challenging times?


What communities are making the greatest impact in your life?

What communities are you part of?

I’m here in Boston a few days before the Boston Marathon, as they call it - Boston Marathon weekend.

There’s was a 5k race that just took place here in the Boston Commons. It is really amazing, no matter what is your passion in life, there are usually others who share it with you. People really thrive in community. For me, there are multiple communities that I love being a part of.

More importantly, what communities are bonding you together?


Here we had over 10,000 runners who came together to share their passion for running and also to see how their progress has been over the year. Here at the Boston Marathon there are several different events that bring people with a united passion together and create a community.

What are the communities that are making the greatest impact in your life?

Please share in the comments below!

How Do You Celebrate Others?

How do you celebrate those that are special in your life?

I’m very fortunate to be here in Boston with our friend Cindy Mason who has qualified for the Boston Marathon and she and over 30,000 people will be running this highly elite race.

It is just extraordinary, the energy in the air and people are coming from all over the world to be able to run this race. It was awesome yesterday checking into the expo, seeing everybody coming together and just the pride in the people who have qualified. Walking around the city people are running and just a tremendous amount of energy to celebrate their success.

I’m delighted to be here to notice the hard work that my friend has put in to transition her body from an Ironman to now a marathoner for the Boston Marathon.

My challenge for you is -

How do celebrate those who are special in your life?

How do you notice them?  

How do you let them know that you see the hard work and achievement that they have done?

It’s amazing the amount energy you receive when you celebrate others.

In the comments below I’d love to hear what you do to celebrate those that are special in your life!