The Online Sleep Coach

🚨🗣 2023 Recovery & Sleep Summit!

The 4th year of the summit is our biggest and best yet! Featuring nearly 70 industry leaders

One week left to join the already 5,000 registered in 41 countries 🤯

🗓 April 28-30 with flexibility to view the talks at your own pace throughout the weekend

🆓 Free to attend

🤝This year, our collaborative partner is
Together we are working to promote more awareness around the importance of sleep and the viability of sleep coaching to have more impact with clients and in your community



🔗Link in bio to join!

👀 See you there!

🚨Less than 7 weeks until the 2023 RTB‼️

Raise the Bar was designed to truly be a career and life altering industry event. To focus on the topics & areas of development that don’t get enough attention at other events and within other education. To foster meaningful connections and community that will help to sustain success and belonging. To bridge the gap between industry leaders and other great coaches. To allow you to build resilience in your business.

We’re excited to bring you this line up. In addition to being some of the best that the industry has to offer, this group is dedicated to bettering the industry and to completely immersing in this event. The connections and opportunities will be unparalleled.

We can guarantee that you won’t regret making this one of your go to events for this year!

Tickets are going fast and will sell out!

Link in bio, see you there 👀⬆️

Next up on our RTB speaker highlight series is one of the rising stars in the industry who is worth the price of admission himself.

Andrew Coates ( ) is a long time in the trenches coach who has done a tremendous job building brand and career capital in the industry. From writing for T Nation, Bar Bend, Muscle and Fitness, Generation Iron and Men’s Health to hosting one of the industry’s most consistent podcasts to a dedicated social media presence, Andrew is a testament to the benefit of consistently working to build your brand and reputation.

Most impressively, Andrew spends more time than anyone we know highlighting other’s great work and facilitating meaningful industry connections.

We can guarantee you’ll benefit from engaging with and learning from Andrew at Raise the Bar.

⬆️ Tickets are getting closer to selling out. Don’t miss out on one of the industry’s most impactful events! Link in bio

Molly is a complete trailblazer in the industry. She is the co founder of Girls Gone Strong (GGS) and remains a strong voice for women’s empowerment, community and support.

She is the creator of by far the most comprehensive system of course work on the considerations for coaching & training women.

As one of the most well spoken and respected voices in the industry, we’re honored to once again have Molly a part of Raise the Bar.

Luka is the owner of Vigor Ground Fitness and Performance in Seattle, Washington. ⁣⁣
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He is also the creator of Vigor Ground Fitness and Business Summit, one of the industries most respected educational events for coaches and gym owners.⁣⁣
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If you know anything about you know he over delivers in everything he does. He’s a content machine and puts out some of the best educational videos for coaches and fitness business owners. ⁣⁣
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Needles to say, we are super excited about Luka speaking at the raise the bar conference in February. ⁣
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To join Luka and 17 other speakers in Dallas, Texas on February 24th-26th click the link in bio.

Next up in our speaker highlight is a man that needs no introduction. Don Saladino is an industry legend and has one of the most powerful and impactful brands in health and fitness.

He’s a trainer to some of Hollywood’s most prominent, has been featured in every health and fitness publication you can think of, and now runs a massive online business changing the face of the industry.

Most notable about Don though and why we’re excited to have him included in RTB is his humbleness and approachability. Despite massive success, he remains incredibly down to earth.

Come hang with Don and some of the best that the industry has to offer. RTB is an event like no other!

⬆️ Link in bio! See you there!

RTB Speaker Highlight .co
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In our next speaker highlight for Raise The Bar 2023, we’re excited to introduce Rachel Cosgrove. ⁣
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Rachel has just about done it all in the fitness industry and then some. ⁣
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Gym owner, business consultant, best selling author, many times speaker as well as a huge mentor to hundreds of coaches. ⁣
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Rachel has worn many hats and excelled at all of the them due to her commitment and resolve. ⁣
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She’s a well sought out resource, coach and mentor who truly walks the walk.⁣
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Rachel continues to do tremendous things for the industry and we’re humbled to have her take part in the Raise the Bar event and mission! ⁣
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⬆️ Join Rachel and 17+ other industry leaders at RTB Feb 24-26 in Dallas, TX ....click the link in bio to purchase your ticket.

🚨Free Challenge

Excited to share a MASSIVE opportunity. Alongside my business partner & friend Nick Lambe, I’ll be offering a one a kind, career trajectory changing challenge!

This will be a completely FREE 5 day challenge designed to help you take steps toward building an alternative to your in person coaching and in turn create more freedom!

The challenge will take place December 12th-16th with a 60-90 minute live training each day (10am PST/1pm EST). In addition, we will have a dedicated Facebook group for the challenge to improve engagement, collaboration and integration (leading up to, during and after the challenge)

Throughout the challenge, we will have opportunities for live on the spot coaching to walk through your specific situation. Because of this, spots for the challenge will be limited.

What you’ll walk away with:
🚀A clear picture of the current state of the fitness industry and how to capitalize on it
🚀A way to overcome the imposter syndrome that holds most back in the industry
🚀An understanding of exactly WHO you should be working with that matches your unique abilities and passions
🚀The initial framework for WHAT to actually offer to your target (dream) community
🚀Practical sales and marketing strategies that feel more authentic but that are equally effective
🚀Practical strategies for building your audience and reach that expand beyond posting on social media
🚀Momentum towards creating more freedom & autonomy in your business and life

Recession is looming, gyms have closed, and coaches are leaving the industry. Times are uncertain, strange and frankly a bit scary.

However now is NOT the time to fold or play it safe. Now is the time to pivot. To create your own path and build the freedom you deserve.

This challenge will help you do exactly that. Do NOT miss out on this opportunity.

Link in Bio ⬆️🚀

See you on the inside!

Kicking off the series of highlighting our 2023 RTB speakers, we have the one and only Martin Rooney!

Martin has been among our favorite industry speakers and educators for nearly a decade. Martin’s energy, passion and dedication are absolutely unmatched.

He’s the founder of Training for Warriors, author of two industry changing books and is one of the most accomplished coaches in the industry.

⬆️ Join Martin and 15 other industry leaders at RTB Feb 24-26 in Dallas, TX

Don’t miss out!

Kicking off the series of highlighting our 2023 RTB speakers, we have the one and only Martin Rooney ( )

Martin has been among our favorite industry speakers and educators for nearly a decade. Martin’s energy, passion and dedication are absolutely unmatched!

He’s the founder of Training for Warriors, author of two industry changing books and is hands down one of the most accomplished coaches in the industry

⬆️ Join Martin and 15 other industry leaders at RTB Feb 24-26 in Dallas, TX

🚀The lead up to the 2023 RTB event is in motion!

Here are the 3 biggest things that make RTB different than other industry events:

1️⃣ Focus on the MISSING LINKS ➡️ The areas that don’t get nearly enough focus and development. For example, inter and intra personal skill development only makes .02% of current industry education programs. These missing links might live outside the comfort zone but they are what ultimately lead to long term success.

2️⃣ No Concurrent Sessions, No Fluff➡️ There will be one stage, one dedicated mission and absolutely no fluff on content. You’ll have the ability to connect with and learn from every single speaker, walking away with only practical knowledgeable towards development and growth. Only the things that matter the most.

3️⃣ An absolute commitment to building community around this event and mission. We mean it when we say we’re dedicating to Raising the Bar for the industry and for those in it. There will be ample opportunities to building meaningful connections and collaborations amongst like minded coaches.

Building off of the momentum of last year’s RTB, we’re dedicating to ensuring that this event changes the trajectory of your career 🚀

We sold out last year and it’ll happen again. Don’t miss out!

🗓 February 24-26

📍Dallas, TX

⬆️ Link in bio to join

Once again at the heart of RTB is an industry leading line up with unparalleled access and ability to collaborate with these speakers. This year, we'll be facilitating this dynamic even more

We’re excited and grateful for how the lineup has turned out! These are truly a special group of individuals who are ready to offer their knowledge and are open to connections that will ultimately shape the industry!











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Hosts/Speakers: 👥



🚀Link in bio! See you there!

Takeaways from Speaking, Hosting & Being a Part of Events:

1️⃣Live events are still a lifeline of this industry. Despite the prevalence of virtual events (and how much they will continue to be a part of what I do), the connections and energy of good in person events are unmatched.

2️⃣Events can and should function as a conduit for career and personal growth. They provide multiple opportunities that are beneficial for your business and life. Only if you truly embrace them and make it a point to experience them. Even if they are a bit of your comfort zone, they’re too important to pass up.

3️⃣ I LOVE to speak and be in front of a crowd. I’ve taken for granted how much I enjoy speaking. There might not be anything in my career that lights my fire more than speaking. For the energy and rush it provides, for the ability to be a part of all of those incredible benefits of events. I want to continue to be a part of events, both my own while helping others bringing their vision/events to life.

I’ve been fortunate to be involved in some great events this year. With more still to come!

🚨🚀 The 2022 Recovery & Sleep Summit returns for its’ 3rd year tomorrow!


👥 Join the nearly 5,000 already registered from over 30 countries for this FREE event!

🗣 Incredibly grateful for this year’s lineup of industry leading speakers covering just about every topic you can think of

🗓 Event kicks off tomorrow and remains active through the weekend!

📚CEU approved through NSCA, NASM, & CanFitPro

📈Theme this year: “Coaches are more”

Link in bio, see you there!

Yesterday, I gave a presentation as part of discussing Healthcare Collaboration from the Perspective. As a coach, collaboration is one of the most crucial and often missing elements in your process

1️⃣ 4 vs. 100 ➡️ The number of contacts on average an individual will have with their physician vs. you as a coach. This means you will have more opportunity for influence on long term health than any other provider. Also that they will ask questions about their health. Questions that you don’t need to have all the answers to but that you need to be able to provide direction on. This comes with a huge role and responsibility that we need to embrace

2️⃣ Collaboration with other healthcare providers will provide great business opportunities. Referral streams and improved client retention and referral

3️⃣ Collaboration ensures you’re taking a true client centered approach with their best interest at heart.

4️⃣ Nearly half of coaches polled said that the MOST important aspect of the job to them was fulfilling and meaningful work. Embracing the role of being a healthcare practitioner and all that comes with it is a tremendous way to have more impact.

5️⃣ As demonstrated by the graphic posted here, collaboration is absolutely necessary in health and fitness. This is because of limited and finite perspectives. Every practitioner will have limited vantage points and areas of expertise. We all need to broaden our horizons, see the bigger picture and be open to different perspectives. This will benefit your business and ability to have a lasting impact.

This also means checking ego. Referring or having options is in no way bad for business or representative of lack of ability on your part. Be brilliant at what you do and leverage that skill set. But also know what your limitations are and be willing to collaborate. It will never cost you business in the long run.

Much more to come on this!

It's now easier to send The Online Sleep Coach a message.

I’m in the middle of a huge re brand with many upcoming projects, the first of which I wanted to share today.

This has been in cue and in the works for a long time!

Excited to announce the Don’t Sleep on Sleep Podcast! The first sleep podcast that will be geared towards coaches and health practitioners. Empowering them to improve the sleep of those they work with. (Of course, the general health enthusiast or someone struggling with sleep will find a lot of value as well)

🚀First episode will be launching next week and we already have some really exciting guests lined up!

💤 We’ll take a deep dive into all things Sleep, recovery, Circadian biology, collaboration, and so much more. All as they relate to practical implementation for coaches and practitioners.

🧭 Episodes will be kept to roughly 30 mins to maintain practicality & applicability

🗣👥 Style will vary depending on episode from interview, Q&A, case study reviews and more

📱🖥 Podcast will be available everywhere you listen to your favorites starting next week.

👀 We’ll be doing some exciting things in conjunction with the launch so stay tuned!



Let’s give Sleep the attention it deserves for our clients & patients!

Today I’m sharing a behavioral sleep improvement technique that seems counterintuitive but is actually quite effective.

Paradoxical intention operates on the principles of reverse psychology. The idea that sometimes our strong desire and focus on trying to sleep when we get into bed is what it makes it that much more difficult. Have you been on the coach trying hard to watch a movie and not fall alseep but it’s near impossible? Then maybe you get into bed and you’re wide awake trying to fall back asleep?

Why this occurs is multi-faceted but paradoxical intentions can be a very simple but effective strategy.

In this second image (⬅️), we see the basis of reverse psychology. A man goes to see his provider and tells him he’s afraid to fly. The doctor prescribes a 100mg of “I bet you can’t” and the man’s response is I’ll show him.

If you continue to swipe (⬅️), you’ll see basic instructions for this. Get yourself completely ready for sleep, then get into bed, lights off eyes and focus with all your might to stay awake.

🤷‍♀️❓ While this might sound silly, I’ve personally seen it help many clients. Try it (or have your clients try it) for at least 7 nights before you decide it’s not for you.

🚨Caveat to this:
A principle you’ve heard me talk about many times before is stimulus control. Keeping your bed & bedroom a powerful association for sleep and not wakefulness. Since we should be practicing stimulus control, you’ll only have to stay awake (or try to) for 20 mins. At this point, get out of bed, wait until sleepy and try again.

Very often coaches and practitioners in the industry are seeking complex solutions to client's problems and goals. While its' great to think deeper, we have to ensure this doesn't come at the cost of overlooking the basic fundamentals to health and performance.

The areas that will impact every single goal and that are low hanging fruit. Among these fundamentals are sleep and breathwork. We've found both to be: underappreciated, misunderstood, and lacking systems and principles.

Until now! Michael Mullin and Nick Lambe bring you the Back to Basics Workshop. A one and a half day event to provide practical systems and principles to address sleep and breath no matter your client demographic.

You'll learn:
✅Anatomy & physiology of sleep and breathwork
✅Practical assessment and screening strategies
✅A practical SYSTEM of coaching strategies to implement
✅A deeper dive into other areas of health & performance such as circadian biology and heart rate variability
✅The ways you can ensure you ALWAYS check the box on these fundamentals and never leave results on the table

Also featuring special guest speaker:
Amparo M. David, DMD,
Craniofacial Dental Sleep Medicine Specialist

🗓
October 23rd: 8am-4pm
October 24th: 8am-1230pm

At the world renowned Mike Boyle Strength and Conditioning

*Early bird pricing available until October 8th

👆Link in bio 👀

See you there!

Of course I will continue to preach that the ultimate recovery approach lies in optimal sleep. Without sleep, recovery and adaptation and in turn results in health and fitness do NOT happen.

However that does mean not that successful recovery is a completely passive process. In fact it should be quite the opposite. Let’s not forget that stimulus matters. That the stimulus of activity is the impetus for change!

Therefore, we should be thinking about guiding the recovery process with 2 key tenets:
1️⃣Prioritize sleep quality
2️⃣Schedule and program active recovery.

There is a very clear link between recovery in the first 24 hours after an intense training session and the results you’re likely to see”
-Credit to Joel Jamieson who I recommend you learn with to truly optimize conditioning as it pertains to recovery.

In the meantime, here are some guiding principles for active recovery sessions.

One of the most common things I get asked about is shift workers and how to improve their sleep. Usually this is in the context of night shift workers (MDs, Nurses, etc.) This population should be a huge focus of sleep coaching and improvements. However they’re not the only types of “shift workers”. Many of us can fall into the category if we change the definition a bit.
✔️”Shift workers”: Individuals who periodically or regularly experience circadian disruptions/mismatches
✔️This is ultimately what we’re talking about when we discuss why shift work is potentially detrimental. The fact that it causes a mismatch in our circadian health that is so crucial for quality sleep and overall well being & performance.

In our next post, we’ll share some practical improvement strategies for all of these “shift workers”. First though, let’s explore some of these other categories.

1️⃣ The traditional shift workers most discussed (emergency responders, graveyard shift workers etc.)
2️⃣ Those whose lifestyle has them mirroring those of shift work (college students, new moms etc.)
3️⃣ Jobs in the “gig” freelance economy (truck drivers, ride share, etc.)
4️⃣ Jet lag (obvious here but traveling through different time zones can cause a significant circadian mismatch)
5️⃣ Social Jet lag (very common and very understated but self induced jet lag that nearly 50% of the population experiences by sleeping later on weekends)
6️⃣ Digital Jet lag (a bit less common but certainly relevant for those who have friends or partners in opposing time zones)
7️⃣ Seasonal disruptions to circadian rhythms can occur for those living in certain areas of the world.

Credit: To the “The Circadian Code” by .panda for these categorizations

Practical tips to come in next post 👀 🚨

Sleep Inertia is a physiological process that occurs with the transition of sleep to wakefulness. It is a normal occurrence and in this post we’ll discuss some of the key considerations.

1️⃣ It’s important to distinguish between true lingering sleepiness and normal inertia. Depending on when your alarm is waking you up (if a circadian mismatch or pulling you from deeper stages of sleep), Sleep inertia can be greater and more powerful. However, inertia is not necessarily an indication that you’re experiencing poor sleep quality. Inertia that lasts longer than 30-60 mins is a better indication that you’re more likely dealing with sleepiness/sleep debt.
2️⃣ The understanding and acceptance that inertia exists and is normal can be very empowering. I will often work with clients that over react to this inertia and immediately resort to caffeine or the snooze button. Powering through this inertia will restore confidence in sleep ability and ensure one or two nights of potentially poor sleep don’t become chronic.
3️⃣ As mentioned in the previous point, one of the common reactions to inertia is the use of caffeine. Understanding and powering through some brief sleep inertia can ensure an individual doesn’t become reliant on caffeine to start their day. Often, those individuals who are making coffee before their eyes are even open, don’t need caffeine to the extent they think.
3️⃣ When discussing naps, one of the key tenets I discuss is the optimal length. I will say that naps should be either 20-30 mins (a cognitive reset) or 75-90 mins (an opportunity to go through all the stages of sleep) This recommendation is in part because anything in between these times and we might experience sleep inertia. Which might not be so ideal mid day (and again might leading to turning to caffeine)

Practical suggestions:
1️⃣ Accept that it’s normal. This is the first step and goes a long way.
2️⃣ Due to the fact that circadian mismatch can often make it worse, establishing a consistent sleep and wake time will be very beneficial.
3️⃣ When possible, plan your sleep duration in terms of cycles. You go through all the descending stages of sleep every 90 mins followed by a brief

Not one to share many personal posts especially on this page but figured I’d share why I’ve been MIA and welcome Maya to the world ❤️

So grateful for this beautiful love of my life 😍

🗣🚨Final phase of summit speakers! So grateful for the all incredible individuals involved with this year’s event!

Over 2500 already registered, don’t miss out ‼️

👆Link in bio