Archives

GET OUT THE VOTE

Hi everybody!! While we are all in the voting mood, Definition Fitness small group participants will be able to participate in an election day of of our own….Have strong feelings about burpees? Are lunges taking over your life? Sick and tired of the robo calls about the benefits of kettlebell swings?? Well now’s your chance to let your voices be heard! Vote on the exercises you DO want to see added to your workout this Friday by clicking the title of the blog above, and writing your selections in the comments section. It’s your civic duty, after all, as a small group participant;)

PUSHING EXERCISES:

1. PUSH UPS
2. BENCH PRESS
3. SHOULDER PRESS

PULLING EXERCISES:

1. PULLUPS
2. SEATED CABLE ROWS
3. 1 ARM DUMBBELL ROW

LOWER BODY EXERCISES:

1. WALKING LUNGES
2. BOX SQUATS (WITH BARBELL ON BACK)
3. KETTLEBELL SWINGS

FULL BODY COMPLEX MOVEMENTS:

1. BURPEES
2. SLAM BALL
3. CABLE CHOPS

Flexibility vs. Mobility

Mobility and flexibility are common words tossed around these days. So, what exactly do these words mean? Here’s a simple definition of both: mobility refers to how freely a joint can move through its full range of motion versus flexibility refers to the length of a muscle, thus flexibility is a component of mobility. Other factors that can inhibit mobility are muscle tension, lack of strength, soft tissue damage, and compensations in the body from other ailments.

So, which is more important…mobility or flexibility? Well, the answer to this question will differ from person to person but generally, mobility will most likely be of greater importance. But keep in mind that mobility and flexibility have a direct relationship to each other. Let’s take the knee for example. The group of muscles called the quadriceps function to extend your knee. When these muscles are tight, then the length of the muscle is decreased. So, if this muscle group continues to get tighter and not able to stretch then it directly leads to the inability to extend that knee, which overall decreases your range of motion in the joint (decreased mobility). See how it all ties together and why warming up before and stretching after your workout should always be a part of your routine?!

You’re probably thinking, yes stretching is important but you just want to get your workout in and be done. Well, think of the many benefits you gain from improving your flexibility and mobility. It increases the blood flow to your muscles so that there’s improved circulation. It also lubricates the joints, improves posture, increases the elasticity of the muscles, prevents injuries, decreases recovery time, and just allows your body to perform more efficiently!

The benefits are undeniable and can take your workout to the next level! If you’re still not convinced, then come by the gym and ask for our Dynamic Mobility Improvement program and see how we can help you…

MOVE BETTER, FEEL BETTER, AND LOOK BETTER!!!

Pinky Uttayaya-Andrews & Thomas Pearce

What’s The Deal With 10,000?

We keep hearing and reading that we should obtain 10,000 steps per day. Even most fitness trackers are automatically set to 10,000 steps daily. So where did this number come from? Well, it all started back in 1964 when Japan was preparing to host the Summer Olympics in Toyko. Fitness, health and wellness were gaining more awareness in the Japanese population especially the benefits that came from regular exercise, such as fighting obesity, diabetes, hypertension, etc. During this time, the development of the modern pedometer was introduced and sales took off! The number 10,000 was derived from the Japanese term, Manpo-kei, which translates to 10,000 steps meter. From that point 10,000 steps became the minimum number of steps to walk on a daily basis.

So, now you’re probably thinking, how far is 10,000 steps? Well, that number will have some variance to it based on each individual but roughly it’ll equate to 4-5 miles (1 mile roughly yields 2,000-2,500 steps).

Now, let’s take into account our daily lifestyle. It tends to be more on the sedentary side. Let’s think about this for a minute…driving, meetings, desk jobs for 8 hours a day, watching TV, etc. All these different daily activities add to our poor posture, aches, and pains.

Getting 10,000 steps can seem intimidating and almost impossible to achieve to some but in reality it’s not. First off, start tracking your steps as soon as you wake up. Keep your pedometer or fitness tracker on in order to track your steps throughout the day. Here are some simple tips to reach that goal:

• Break up your time at the desk by getting up to get a drink a water or even get a simple stretch in
• Take the stairs vs. the elevator
• Park a little further in the parking lot
• Go for a walk after dinner with a friend/dog/spouse/kids
• Go window shopping
• Go for a walk on the beach
• Talk on the phone while going for a walk

If you’re not close to 10,000 steps yet, then find your starting point and try to increase your step count by at least 500 steps each week! A little improvement each day is better than none.

Now, here’s the fun part…jump into our 10,000 Steps Challenge for the next four weeks. The goal is to get:

10,000 steps per day = 70,000 steps per week = 280,000 steps for four weeks

Those who reach the minimum of 280,000 steps by the end of the challenge will get FREE access into our Mobility Class! The person that gets the most steps overall will be able to enjoy a FREE 30 minute foot massage!!

So get those walking/running shoes on and your pedometer or fitness tracker ready and get moving!!!

Pinky Uttayaya-Andrews

WELCOME PATRICK!!

Who is this guy?
My name is Patrick Murphy, and I am an admitted coffee snob, former chef, and full-time fitness
professional.
My fitness journey started as a little guy (actually the littlest guy) on hockey rinks in Boston, MA.
Growing tired of getting tossed around and spending more time on my butt than on my skates, I
sought refuge in the high school weight room. Even though I had no idea what I was doing, I
quickly noticed that the changes were much more than just physical, with the mental and
emotional effects being profound. This lesson would stay with me throughout my life, and it is
something I try to instill in all my clients.

As I moved into the working world, keeping fitness in the forefront of my life again became
paramount. I worked my way up through the ranks of food service and made it to assistant chef
and even won “Best of Boston” in 1999. The reality was late nights, tons of stress and constant
food were killing me, literally. The gym was my only release, and a welcome one at that.

Moving to Florida in 2003, I knew I needed to leave the restaurant business or else I wouldn’t
make it out alive. I knew I had more to give and more to share with people. So I turned my
passion for fitness into a career.

THIS IS WHERE YOU COME IN!
*Do you have a sport or activity that you are really into and would like to improve your
performance in? I can help! As a Certified Strength and Conditioning Specialist I can create a
custom program designed for the demands of your specific sport or activity.

*Are you struggling with making time for yourself while juggling a busy career and
family/friends/social life? I’ve been there. Trust me. I take pride in simplifying what you actually
need….and I’ll give you a hint, you don’t need to live in the gym to get amazing results.
With 13 years of experience training people of all ages, backgrounds and goals, I am confident
that we can create a solution to your overall health goals, so come visit me and let’s talk about
your options…..and if you were to happen to bring me a delicious local coffee, your first workout
might be a little easier. Maybe.

GETTING QUALITY SLEEP!!

We​ ​all​ ​know​ ​we​ ​need​ ​quality​ ​sleep,​ ​that​ ​it​ ​is​ ​essential​ ​and​ ​that​ ​most of​ ​us​ ​need​ ​more​ ​of​ ​it.​ ​Do​ ​we​ ​know​ ​the​ ​sleep​ ​essentials?​ ​​ ​What​ ​happens​ ​to us​ ​when​ ​we​ ​don’t​ ​get​ ​enough​ ​of​ ​it?​ ​What​ ​happens​ ​to​ ​our​ ​mental​ ​and physical​ ​states​ ​when​ ​we​ ​are​ ​getting​ ​adequate​ ​amount​ ​of​ ​sleep,​ ​in comparison?​ ​Do​ ​we​ ​know​ ​how​ ​to​ ​get​ ​to​ ​sleep​ ​faster​ ​and​ ​optimize​ ​the precious​ ​hours​ ​we​ ​do​ ​get​ ​hitting​ ​the​ ​pillow?​ ​Hopefully​ ​by​ ​the​ ​end​ ​of​ ​this short​ ​read​ ​we​ ​can​ ​open​ ​your​ ​eyes​ ​on​ ​the​ ​importance​ ​of​ ​closing​ ​them​ ​(see what​ ​I​ ​did​ ​there)

First​ ​let’s​ ​establish​ ​what​ ​“adequate”​ ​sleep​ ​is.​ ​For​ ​anyone​ ​over​ ​the​ ​age of​ ​18,​ ​7-9​ ​hours​ ​is​ ​considered​ ​an​ ​appropriate​ ​sleep​ ​range,​ ​and​ ​the​ ​time needed​ ​goes​ ​up​ ​as​ ​age​ ​goes​ ​down​ ​because​ ​younger​ ​children,​ ​toddlers​ ​and newborns​ ​need​ ​more​ ​sleep​ ​to​ ​develop​ ​body​ ​systems​ ​properly,​ ​although many​ ​parents​ ​will​ ​argue​ ​that​ ​a​ ​newborn​ ​doesn’t​ ​sleep​ ​anywhere​ ​near​ ​the 12-14hr​ ​range​ ​associated​ ​with​ ​this​ ​age.​ ​Clearly​ ​most​ ​us​ ​fall​ ​below​ ​this baseline,​ ​and​ ​the​ ​effect​ ​of​ ​continuously​ ​falling​ ​short​ ​of​ ​our​ ​necessary​ ​hours of​ ​sleep​ ​can​ ​wreak​ ​havoc​ ​on​ ​our​ ​minds​ ​and​ ​bodies.​ ​Starting​ ​with​ ​the immediate​ ​effects​ ​on​ ​the​ ​brain,​ ​let’s​ ​review​ ​the​ ​impact​ ​that​ ​lack​ ​of​ ​sleep has​ ​on​ ​our​ ​daily​ ​lives.

Lack​ ​of​ ​sleep​ ​can​ ​result​ ​in​ ​cognitive​ ​dysfunction​ ​to​ ​varying​ ​degrees. Consistently​ ​being​ ​short​ ​even​ ​1-2​ ​hours​ ​per​ ​night​ ​can​ ​interfere​ ​with learning​ ​and​ ​concentration​ ​skills.​ ​An​ ​interesting​ ​thought,​ ​considering​ ​that during​ ​my​ ​senior​ ​year​ ​at​ ​the​ ​University​ ​of​ ​North​ ​Florida,​ ​my​ ​classmates​ ​and I​ ​were​ ​averaging​ ​a​ ​solid​ ​3-4hrs​ ​of​ ​red​ ​bull​ ​soaked​ ​sleep​ ​a​ ​night.​ ​On​ ​a​ ​more serious​ ​note,​ ​this​ ​can​ ​be​ ​a​ ​problem​ ​as​ ​many​ ​teens​ ​fall​ ​considerably​ ​short​ ​of their​ ​requirement​ ​which​ ​can​ ​lead​ ​to​ ​difficulty​ ​with​ ​memory​ ​and​ ​retaining information​ ​in​ ​school.

Sleep​ ​deficiency​ ​can​ ​also​ ​cloud​ ​the​ ​decision-making​ ​process​ ​and​ ​grind creativity​ ​to​ ​a​ ​halt.​ ​This​ ​can​ ​be​ ​a​ ​huge​ ​issue​ ​at​ ​the​ ​educational​ ​level,​ ​and​ ​in the​ ​workplace.​ ​While​ ​it​ ​is​ ​true​ ​that​ ​some​ ​can​ ​grind​ ​and​ ​burn​ ​the​ ​midnight​ ​oil to​ ​get​ ​that​ ​big​ ​project​ ​together​ ​just​ ​before​ ​the​ ​deadline,​ ​the​ ​reality​ ​is​ ​that​ ​if the​ ​project​ ​had​ ​been​ ​given​ ​proper​ ​attention​ ​with​ ​full​ ​rest,​ ​the​ ​final​ ​product might​ ​have​ ​been​ ​better​ ​than​ ​expected.​ ​(see​ ​current​ ​writing)
The​ ​brain​ ​controls​ ​emotions​ ​as​ ​well,​ ​of​ ​course,​ ​and​ ​these​ ​can​ ​also​ ​be affected​ ​greatly​ ​by​ ​sleep​ ​loss.​ ​You​ ​may​ ​become​ ​short-tempered​ ​and moody,​ ​becoming​ ​easily​ ​agitated​ ​over​ ​unimportant​ ​or​ ​unnecessary​ ​issues. It​ ​could​ ​see​ ​its​ ​way​ ​into​ ​relationships​ ​with​ ​family,​ ​friends​ ​and​ ​significant others​ ​(who​ ​may​ ​also​ ​be​ ​suffering​ ​from​ ​lack​ ​of​ ​sleep,​ ​as​ ​sleeping​ ​with another​ ​person​ ​is​ ​one​ ​of​ ​the​ ​most​ ​disruptive​ ​things​ ​we​ ​can​ ​do​ ​to​ ​our personal​ ​sleep​ ​patterns).​ ​Long​ ​term​ ​loss​ ​of​ ​sleep​ ​can​ ​also​ ​mimic​ ​the symptoms,​ ​as​ ​well​ ​as​ ​lead​ ​to,​ ​clinical​ ​depression.​ ​Anxiety​ ​and​ ​even feelings​ ​of​ ​hopelessness​ ​and​ ​suicide​ ​are​ ​all​ ​possible​ ​side​ ​effects​ ​of​ ​severe chronic​ ​sleep​ ​deprivation.​ ​(What​ ​a​ ​happy​ ​article​ ​Pat,​ ​thanks!) Now​ ​we’ve​ ​gone​ ​over​ ​some​ ​of​ ​the​ ​mental​ ​issues​ ​that​ ​can​ ​arise​ ​due​ ​to​ ​lack of​ ​sleep,​ ​let’s​ ​talk​ ​about​ ​how​ ​your​ ​body​ ​reacts​ ​to​ ​it. A​ ​consistent​ ​lack​ ​of​ ​sleep​ ​creates​ ​an​ ​increase​ ​in​ ​the​ ​stress​ ​hormone, cortisol.​ ​To​ ​keep​ ​the​ ​science​ ​part​ ​simple,​ ​higher​ ​levels​ ​of​ ​cortisol​ ​can increase​ ​fat​ ​stores.​ ​Combine​ ​that​ ​with​ ​a​ ​decrease​ ​in​ ​leptin​ ​production,​ ​a hormone​ ​that​ ​tells​ ​your​ ​brain​ ​that​ ​your​ ​stomach​ ​is​ ​full,​ ​and​ ​you​ ​have​ ​a recipe​ ​for​ ​storing​ ​fat​ ​and​ ​overeating.​ ​This​ ​can​ ​sabotage​ ​even​ ​the​ ​best training​ ​efforts​ ​and​ ​diet,​ ​and​ ​is​ ​a​ ​huge​ ​reason​ ​sleep​ ​deprivation​ ​is​ ​a​ ​major risk​ ​factor​ ​in​ ​obesity.​ ​Your​ ​immune​ ​system​ ​is​ ​also​ ​compromised.​ ​Think about​ ​it,​ ​when​ ​you​ ​do​ ​get​ ​sick​ ​what​ ​does​ ​your​ ​body​ ​want​ ​most?​ ​Shut​ ​down, sleep,​ ​fight​ ​off​ ​infection,​ ​recover.​ ​If​ ​you​ ​can’t/don’t​ ​sleep,​ ​the​ ​illness​ ​lingers and​ ​you​ ​feel​ ​like​ ​dog​ ​poop​ ​for​ ​a​ ​week.

So,​ ​we​ ​know​ ​what​ ​happens​ ​to​ ​our​ ​mind​ ​and​ ​body​ ​when​ ​we​ ​don’t​ ​give​ ​it enough​ ​sleep,​ ​so​ ​what​ ​in​ ​the​ ​world​ ​can​ ​we​ ​do​ ​to​ ​improve​ ​the​ ​sleep​ ​that​ ​we do​ ​get?​ ​Glad​ ​you​ ​asked.
First​ ​we​ ​will​ ​start​ ​by​ ​getting​ ​your​ ​bedroom​ ​ready​ ​for​ ​sleep.​ ​Let​ ​me preface​ ​this​ ​by​ ​saying,​ ​if​ ​it​ ​is​ ​possible,​ ​the​ ​bedroom​ ​should​ ​be​ ​used​ ​for​ ​two things,​ ​sleep​ ​and​ ​sex.​ ​Sorry,​ ​that’s​ ​it.​ ​If,​ ​due​ ​to​ ​living​ ​situations,​ ​the bedroom​ ​must​ ​double​ ​as​ ​your​ ​office​ ​or​ ​dining​ ​area,​ ​so​ ​be​ ​it​ ​but​ ​I​ ​would​ ​try to​ ​change​ ​that​ ​as​ ​quickly​ ​as​ ​possible.
Bedroom​ ​set​ ​up​ ​in​ ​no​ ​specific​ ​order:
1)​​ ​​ ​​ ​​ ​​ ​​Get​ ​it​ ​cold,​ ​65-68​ ​degrees​ ​is​ ​fantastic.​ ​Use​ ​fans​ ​if​ ​you​ ​can’t​ ​regulate your​ ​own​ ​air​ ​conditioning.​ ​This​ ​tells​ ​the​ ​body​ ​that​ ​it’s​ ​time​ ​to​ ​sleep.
2)​​ ​​ ​​ ​​ ​​ ​​Get​ ​an​ ​old-school​ ​alarm​ ​clock,​ ​like​ ​without​ ​a​ ​digital,​ ​light​ ​emitting​ ​face, and​ ​keep​ ​your​ ​cellphone​ ​out​ ​of​ ​the​ ​bedroom.​ ​I​ ​know,​ ​crazy​ ​talk.​ ​In​ ​fact,​ ​no electronic​ ​devices​ ​besides​ ​the​ ​clock​ ​at​ ​all.​ ​No​ ​TV,​ ​no​ ​tablet,​ ​just​ ​no.​ ​Trust me​ ​on​ ​this​ ​one,​ ​falling​ ​asleep​ ​to​ ​CSI​ ​re-runs​ ​isn’t​ ​the​ ​way​ ​to​ ​optimal​ ​sleep. ***Bonus​ ​tip,​ ​when​ ​you​ ​wake​ ​up​ ​you​ ​won’t​ ​be​ ​able​ ​to​ ​instantly​ ​jump​ ​on social​ ​media​ ​and​ ​ruin​ ​the​ ​day​ ​before​ ​it​ ​starts!
3)​​ ​​ ​​ ​​ ​​ ​​Get​ ​that​ ​room​ ​black​ ​hole​ ​dark.​ ​Buy​ ​blackout​ ​drapes,​ ​cover​ ​the​ ​windows with​ ​blankets,​ ​whatever.​ ​Just​ ​get​ ​it​ ​as​ ​dark​ ​as​ ​possible​ ​as​ ​any​ ​light​ ​that sneaks​ ​in​ ​will​ ​tell​ ​your​ ​brain​ ​that​ ​it’s​ ​time​ ​to​ ​wake​ ​up.
4)​​ ​​ ​​ ​​ ​​ ​​This​ ​one​ ​is​ ​tough​ ​for​ ​some,​ ​but​ ​Fido​ ​can’t​ ​sleep​ ​in​ ​your​ ​bed.​ ​I know…that​ ​face​ ​though….​ ​but​ ​no.​ ​Every​ ​time​ ​our​ ​fur​ ​children​ ​get​ ​up​ ​and move​ ​around,​ ​which​ ​is​ ​a​ ​lot​ ​over​ ​the​ ​course​ ​of​ ​the​ ​night​ ​because​ ​they​ ​have been​ ​sleeping​ ​all​ ​damn​ ​day​ ​while​ ​you’re​ ​working​ ​to​ ​buy​ ​kibble,​ ​they​ ​can take​ ​you​ ​out​ ​of​ ​your​ ​deep​ ​sleep.​ ​I’ll​ ​bet​ ​that​ ​they​ ​wouldn’t​ ​mind​ ​their​ ​own comfortable​ ​bed​ ​anyway.​ ​Little​ ​spoiled​ ​fur​ ​child.
5)​​ ​​ ​​ ​​ ​​ ​​Invest​ ​in​ ​high​ ​quality​ ​bedding.​ ​You​ ​spend​ ​a​ ​lot​ ​of​ ​time​ ​in​ ​bed,​ ​make​ ​it​ ​as plush​ ​and​ ​comfortable​ ​as​ ​possible. 6)​​ ​​ ​​ ​​ ​​ ​​Lastly,​ ​your​ ​mom​ ​was​ ​onto​ ​something​ ​when​ ​she​ ​was​ ​yelling​ ​at​ ​you​ ​to clean​ ​up​ ​your​ ​room.​ ​As​ ​we​ ​opened​ ​with,​ ​the​ ​bedroom​ ​should​ ​be​ ​for​ ​two things​ ​and​ ​those​ ​two​ ​things​ ​only.​ ​A​ ​messy,​ ​cluttered​ ​room​ ​doesn’t​ ​help​ ​with either​ ​of​ ​them.​ ​Clean​ ​it​ ​up,​ ​junior.

Now​ ​that​ ​we​ ​have​ ​your​ ​sleeping​ ​area​ ​set​ ​up​ ​perfectly,​ ​let’s​ ​focus​ ​on​ ​you, specifically.
1)​​ ​​ ​​ ​​ ​​ ​​Try​ ​to​ ​get​ ​off​ ​your​ ​technology​ ​at​ ​least​ ​1-2hrs​ ​before​ ​going​ ​to​ ​bed. Electronics​ ​emit​ ​light​ ​that​ ​keeps​ ​our​ ​brains​ ​in​ ​“awake”​ ​mode,​ ​never giving​ ​it​ ​a​ ​chance​ ​to​ ​wind​ ​down.​ ​If​ ​you​ ​must​ ​use​ ​a​ ​computer​ ​at​ ​night, I​ ​suggest​ ​an​ ​app​ ​such​ ​as​ ​f.lux,​ ​which​ ​will​ ​dim​ ​the​ ​computer​ ​screen​ ​to warmer,​ ​softer​ ​colors​ ​so​ ​the​ ​transition​ ​to​ ​sleep​ ​is​ ​easier.
2)​​ ​​ ​​ ​​ ​​ ​​Make​ ​late​ ​meals​ ​lighter.​ ​Digestion​ ​is​ ​one​ ​of​ ​the​ ​more​ ​energy consuming​ ​activities​ ​in​ ​the​ ​body,​ ​so​ ​if​ ​we​ ​eat​ ​a​ ​huge​ ​meal​ ​closer​ ​to our​ ​bedtime,​ ​the​ ​body​ ​will​ ​be​ ​working​ ​to​ ​digest​ ​food​ ​instead​ ​of​ ​being in​ ​resting​ ​mode.​ ​In​ ​addition,​ ​taper​ ​drinking​ ​down​ ​as​ ​frequent bathroom​ ​trips​ ​will​ ​disrupt​ ​sleep​ ​patterns.
3)​​ ​​ ​​ ​​ ​​ ​​Avoid​ ​caffeine​ ​and​ ​alcohol.​ ​This​ ​should​ ​be​ ​obvious,​ ​but​ ​I​ ​must make​ ​sure​ ​it​ ​is​ ​clear.​ ​Even​ ​if​ ​you’re​ ​an​ ​old​ ​coffee​ ​head​ ​like​ ​myself, cut​ ​caffeine​ ​way​ ​down​ ​in​ ​the​ ​afternoon​ ​and​ ​try​ ​not​ ​to​ ​have​ ​any​ ​in​ ​the evening.​ ​You​ ​may​ ​think​ ​coffee​ ​isn’t​ ​affecting​ ​you​ ​anymore​ ​or​ ​that alcohol​ ​will​ ​help​ ​you​ ​sleep,​ ​but​ ​I​ ​can​ ​assure​ ​you​ ​that​ ​neither​ ​is enhancing​ ​the​ ​quality​ ​of​ ​your​ ​rest. 4)​​ ​​ ​​ ​​ ​​ ​​Exercise​ ​earlier​ ​in​ ​the​ ​day.​ ​When​ ​you​ ​train,​ ​you​ ​release​ ​those wonderful,​ ​feel​ ​good​ ​endorphins​ ​that​ ​make​ ​you​ ​feel​ ​indestructible. Unfortunately​ ​exercise​ ​also​ ​releases​ ​the​ ​previously​ ​discussed cortisol,​ ​so​ ​try​ ​to​ ​finish​ ​up​ ​your​ ​workout​ ​at​ ​least​ ​2-3hrs​ ​before​ ​your normal​ ​bedtime.
5)​​ ​​ ​​ ​​ ​​ ​​Overall​ ​try​ ​to​ ​create​ ​a​ ​bedtime​ ​routine.​ ​Take​ ​a​ ​hot​ ​shower​ ​or​ ​bath (the​ ​rise​ ​and​ ​subsequent​ ​fall​ ​in​ ​temperature​ ​will​ ​help​ ​enhance drowsiness),​ ​read​ ​for​ ​a​ ​few​ ​minutes​ ​(paperback​ ​please)​ ​and​ ​try​ ​to​ ​go to​ ​bed​ ​at​ ​the​ ​same​ ​time​ ​every​ ​night,​ ​and​ ​yes​ ​even​ ​on​ ​the​ ​weekends you​ ​party​ ​animal​ ​you.

Try​ ​implementing​ ​one​ ​or​ ​two​ ​of​ ​these​ ​tips​ ​at​ ​a​ ​time​ ​and​ ​monitor​ ​your​ ​sleep quality.​ ​Over​ ​time,​ ​as​ ​you​ ​see​ ​and​ ​feel​ ​your​ ​sleep​ ​improving,​ ​add​ ​a​ ​few more.​ ​I​ ​realize​ ​that​ ​sometimes​ ​getting​ ​“more”​ ​sleep​ ​just​ ​is​ ​not​ ​an​ ​option,​ ​but by​ ​utilizing​ ​some​ ​of​ ​these​ ​tips,​ ​you​ ​can​ ​make​ ​the​ ​precious​ ​few​ ​hours​ ​you do​ ​get​ ​as​ ​effective​ ​as​ ​possible​ ​in​ ​giving​ ​the​ ​body​ ​the​ ​rest​ ​and​ ​recovery​ ​it needs.

Patrick Murphy

OWN YOUR TESTOSTERONE

When we think of boosting testosterone levels, the image of a huge bodybuilder injecting steroids might come to mind. But everyone, men AND women, need be concerned with their testosterone levels.  After age 30, men with low testosterone levels are at high risk for heart disease, type 2 diabetes, obesity, impaired sexual function, and more. Testosterone levels in women start to decline in their 20’s and can increase body fat, slow metabolism, and reduce bone density and strength.

But fear not. We can naturally boost our levels of testosterone by, da da da daaaaa- exercise and nutrition. Shocking!

FAT, ZINC, AND VITAMIN D

If you want to optimize natural testosterone production, make sure you have those 3 things incorporated in you daily diet. Here are some examples of fats you are looking for: avocados, olive and coconut oil, almonds, egg yolks, and animal fat.  Also supplement your diet with zinc and vitamin D, both of which have shown a very strong relationship with higher testosterone levels.

EXERCISE

Exercise has a major influence on testosterone levels. Specifically, medium to high intensity weight training that incorporates compound movements (mutlijoint exercises like squats). Higher volume training programs have been found to have the greatest hormonal response (such as 3-5 sets). If you were to google “testosterone boosting workouts,” you would find something like; “After completing a dynamic warm up perform 3 sets of 10 bench press, kettlebell swings, v ups, and mountain climbers.” Look familiar? Luckily if you are working out with us, you are already engaging in workouts that will help boost your testosterone levels. Keep at it and don’t be afraid to lift heavy! Increased weight = increase testosterone production= high metabolism= low body fat….you get the idea.

Increasing your efforts in the gym, as well as eating a diet with fat supplemented with zinc and vitamin D, will naturally increase your production of testosterone. This means improved mood, sleep, libido, energy, and overall health. And who doesn’t want an increase in their quality of life?

Why It’s Important For Women To Lift

By Michelle Bakkar

According to the National Center for Health Statistics only 20% of women practice strength training weekly. Pumping iron twice a week can reduce overall body fat by 3% in 10 weeks. That’s 3 inches off your hips and waist without even changing your diet!

Majority of women are discouraged by the belief that they will bulk up or look manly. Don’t be swayed by this myth! Due to high levels of estrogen and low levels of testosterone it is VERY difficult for women to become overly muscular. When women lift weights, the changes to their muscles are generally related to tone, strength and endurance rather than size. The resulting look is firm, feminine toning-not bulky, masculine muscles.

The Mayo Clinic notes the following among the many benefits of strength training:

• Preserves muscle mass
• Controls weight
• Reduces risk of osteoporosis

One pound of fat takes up 18% more space than one pound of muscle. In turn, lifting increases the number of calories burned while you’re parked on the couch. This is because after a strength workout muscles need energy to repair their muscle fibers. Let’s hit the weights ladies!

Did you know?

Exercise helps you stick to a diet plan. Read more about it in my next blog!

Definition Fitness Beginner’s workout in Southside Park

http://

Introducing our “Workout in the Park” series… tune in to our YouTube channel where we will be showing 1 new video every 2 weeks so you can exercise while your kids play in any park or travel out of town on vacation. No excuses this summer!

Melissa’s 10 Commandments of Eating

My nutrition journey started about 5 years ago. I was exhausted, apathetic and on the verge of depressed. People would look at me and tell me I looked tired or sad. And the worst part was that I was in pain. My stomach was constantly hurting. There was a throbbing, stabbing pain and I always felt bloated. I finally decided something was wrong with me and sought an answer. Numerous doctor appointments, ultrasounds, and even a colonoscopy later, no one could tell me why my stomach hurt. Then I realized not a single doctor had bothered to ask me what my diet was like. That’s when I decided to see a wellness coach. She was able to analyze my blood and urine tests, as well as my visual appearance. She urged me to take wheat and gluten out of my diet for 30 days. She had a strong suspicion that’s what was making my stomach hurt. Take wheat and gluten out? How would I do that? I was someone who thought pretzels and fat free chocolate pudding was eating healthy. So I started reading…a lot. After a very expensive trip to Native Sun to restock our pantries with food I could actually eat, I mentally prepared for what I thought was going to be the hardest challenge I would ever face. Not even a week had went by when my stomach started to feel better, the bloating went down, my energy levels increased, and I no longer had that sad, tired look. Keeping this up with out going crazy would be the hard part though. Salad every day? What else was there with out gluten in it- especially for lunch? It would take trial and lots of error before I felt like I had a good handle on this gluten-free thing- and do it affordably. Over the last 5 years I have tried the Zone Diet, the Paleo Diet, Advocare supplementation and cleanses, and juices cleanses. From these experiences I have compiled what I call my 10 commandments of eating (in no particular order of importance), and I try to follow this 95% of the time. This will be the first installment in my monthly nutrition tips and tricks. Keep in mind, this is what I have experienced and what I believe has worked for me- you may or may not agree, but I thought I’d share…

My 10 commandments of eating:
1. Eat breakfast everyday
2. Eat 4-6 hours after my last meal, or 2-3 hours after my last snack
3. Make sure there are always these 3 nutrients represented at each meal or snack:

• A carbohydrate (in the form of veggies or fruit)
• A lean protein (in the form of lean meat, Greek yogurt, eggs, etc)
• A healthy fat (avocados, olives, nuts and seeds, or the fat in animal meat or oils)

**This combination will ensure the meal or snack’s glycemic load doesn’t impact your blood sugar levels too greatly, thus avoiding a spike then a crash.

4.  No processed flours- that includes bread, pasta, crackers, cereal and cereal bars, EVEN if its gluten free. And that goes for cookies, cakes, and other desserts of course 😉
5. COLOR- your plate must have color. Green, orange, purple, red. Keep a food journal for 2 to 3 days. Look back over it and close your eyes to picture the food you ate. Is it a colorful memory or is it all brown and white?
6. No sugar. Unless it is coming from fruits (no more than 2-3 whole servings early in the day or for dessert) or dark chocolate…for my desperate fix 😉
7. I try to make sure there is 12 hours between my last meal of the night and my first meal of the day- allowing my digestive system to do its job and then rest.
8. When drinking alcohol, red wine or clear liquor. No sugary mixers- only water or soda water, unless its fresh squeezed juice with herbs
9. Take the time to measure your servings. Do this for about 1-2 weeks, and you will have committed to memory what 1 serving of coffee cream is or what 1 serving of deli turkey is. This step is incredibly important.
10. Eat organic vegetables and grass-raised animals whenever possible. Have you ever seen the picture of the farm worker wearing a HAZMAT suit to spray to spray the crops? If it’s not okay to touch his skin, why is it okay for us to consume it?

“I am so busy I just can’t find any time to exercise!”

I wish I had $1 for every time I heard this excuse- yes I said excuse, not reason. Everyone is guilty of using this – even us trainers.

The most important thing about working out is to realize that it does not require a large amount of time out of your day; here are some guidelines from the American College of Sports Medicine (ACSM) for cardio training:

1. Adults should get at least 150 minutes of moderate-intensity exercise per week
2. 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous- intense exercise (three times a week) is recommended
a. One continuous session or multiple shorter sessions (at least 10 minutes) are both acceptable to accumulate amount of daily exercise
3. People unable to meet these minimums can still benefit from some activity.

Lets delve a little deeper into what these recommendations are saying (the proof you have time for exercise)-
1. 150 minutes per week breaks down into around 20 minutes a day
a. 20 minutes a day is spent hitting the snooze button, waiting in line for lunch, watching reality TV shows, waiting for dinner to cook, etc.
2. Minimum of 10-minute sessions can be used to accumulate daily exercise recommendations.
a. 10 minutes of power walking with your dog in the morning or at night, climbing the stairs at work for 10 minutes during your lunch hour, playing with your kids at the playground, walking them around the block in their stroller, etc.
3. Any activity no matter how little is better than nothing!

Instead of thinking about how busy you are doing other things make a time in your day that is blocked off for working out. I did this in college; my gym time was blocked off as if it was a class that I had to attend. That way when my friends wanted to go to lunch or do whatever college life activities we could do I had an excuse. Your health is way too important to put on the back burner, you make everything else in your life a priority why should exercise fall by the wayside?