Schierman Performance

Stress + Sleep 💤

It may surprise you to know that I suffered from insomnia for many years. The chronic kind. I remember as far back as my teenage years struggling mightily with falling asleep, staying asleep and overall feeling well rested. At some point I just thought it was how my life was going to be.

I was never a morning person as a result. Hard to pop out of bed when you’re chronically sleep deprived. Right? I often hit snooze, struggled getting myself to where I needed to be on time, which caused me a great deal of stress. 🥹

Looking back, it was at the times in my life where I was most chronically STRESSED that I struggled the most with sleep. I could have massively used the resources I now have regarding sleep and recovery.

This past week I had a major stressor occur on Sunday. If you look at the photo in this post, you can see my RHR is significantly higher that night. I love tracking RHR during sleep as a datapoint but also asking myself “how rested do I feel”? upon waking. Monday and Tuesday were challenging days for me. Mentally I can feel when I’m not at my best.

I took an intentional siesta Monday and Tuesday after client sessions. 20-30 minutes. Upon waking I always take Hess, my dog outside for a short walk. I do not find this impacts my evening sleep in any way.

I applied several of the strategies I never had back when I was a teenager struggling to fall asleep and stay asleep. Consistent bedtimes and wake times. An established “bedtime routine”. Magnesium supplementation and melatonin when needed.

So often when I work with clients on sleep issues we discover there is an underlying stressor that is aggravating the situation. I don’t have a magic wand 🪄 and I can’t make stress disappear. I can probably help improve your sleep.

Have you noticed a correlation between stress and sleep issues in your life? What are your “tricks” for falling asleep on stressful days? 💤

I can’t wait for the next headshot 📸

I recently had the opportunity to update my headshot for Hintsa and had some startling takeaways after the completion that might be helpful to some of you. Especially those that have done some personal growth work or maybe have been considering it. Here are my takeaways from this little exercise.

I’ve consistently updated my headshot over the last several years as a business owner. I feel this is important as I’ve had some branding changes but also because I’ve personally grown, and so has the business. In my mind the headshot is an extension of that brand and growth.

Looking back at the previous headshots and reflecting on where I was, both physically (location) and mentally, it is fascinating to see the evolution in my body language. At the time, I “felt” confident. Comparing this most recent headshot to earlier versions is like night and day.

People often ask me why I love coaching, and I absolutely do love it. I often tell them about how rewarding it is to see people achieve goals, big or small. It’s amazing to see them decide to follow their purpose. It’s truly a gift to be able to hear people’s hopes and dreams.

Today, I physically witnessed on my own face, posture and self efficacy the impacts of coaching. This was obviously not a short journey and it’s far from over. It was a result of a series of small things done consistently. I am also grateful to be surrounded by other talented coaches and mentors.

If coaching is something you’ve considered, but weren’t sure about, whether due to time, expectations, etc…Whether you are an individual or representing a company. Send me a message. 📧

Rest In Peace. 👑

Happy Birthday to Me 🎂

Some people absolutely hate their birthday. Others celebrate for a week or month. I’m somewhere in the middle.

I get very self reflective on my birthday. How has the year gone? What went well? What didn’t go so well? What would I love to do more of? Next year at this time what do I want things to look like? 🤔

I’ve been really lucky to have friends and close connections from all over the world. Often my birthday is a great reminder of how much I love learning about other people and experiencing different cultures.

This year I’m giving myself the gift of travel. I have to wait a month but I’m really excited. More details to come.

I hope you have a fantastic weekend wherever in the world you are. What’s something you enjoy doing on your birthday? Do you have a tradition you celebrate each year? 🎂 Comment below!

Weekend Reflection 🧘🏼‍♀️

I’ve been pretty quiet on here as of late. My apologies for those who have messaged saying they missed my regular posts and content. As much as I really do enjoy writing, I love coaching more and have had an increasingly full schedule as of late. I will do my best to check in more, but it is a busy season for me.

What’s new? I’m currently packing. 📦 More on that at a later date.

I’ve just recovered from frozen shoulder 🥶 0/10. I would not recommend. If you’re unfamiliar, give it a quick google. I was lucky to have a fantastic PT Nicole that really helped me recover along with a 💉of cortisone.

I definitely learned a lot about how I handle chronic pain, my level of patience in dealing with things out of my control and how important it is to recognize when you need help. 🥺

I’ve also been learning to relax more. This is definitely a work in progress but after experiencing burnout (maybe twice or just never recovering from round one) I’ve made this a priority. Some weeks it feels like an extra part time job, some it feels pretty natural. I think most high performers can probably relate. We are great at being “on”. It’s switching “off” that is often a struggle.

I hope you have all been well. I’d love to hear how your summer has been going and what might be new. Comment below 🧘🏼‍♀️