Trainers Corner:
I would love to talk to you all about a topic that most of have issues with, sleep, the importance and how it effects your health. If we were building a house, sleep would be at its foundation. Without the proper amount of sleep your body has to fight harder to function on every level. Sleep is the key to you metabolism working and functioning optimally. Lets think about a day, We wake up, hit the ground running, drink coffee, maybe a yogurt or muffin as we launch out the door to work. Then we load up on more coffee as we sit at our desk and start to munch as we work. I have heard horror stories, of this kind of munching, twizzlers, m&m's, potato chips amongst the worst, but the conscious eater may consume mixed nuts, or trail mix, fruit, pita chips, humus, etc. Then we eat lunch, anything that is "quick and easy" usually loaded with calories and a sugary drink of soda or tea to quench our thirst, perhaps dessert? why not I deserve it. Then mid afternoon comes, we are exhausted coffee and some more sugar to keep us going. Dinner comes along lets have pasta and bread yummy, ohh is that cake??? yes please. Now we push and scrub and work and clean and children and husbands, etc, etc, before you know its midnight and we are just now getting settled for bed. But maybe after we catch up on our shows we DVR. Now we pass out, maybe waking several times in the night and wake up to do it all over again. Sound familiar? Am I stepping on toes???
The adrenal gland releases two hormones called cortisol and adrenaline, both help keep your energy moving throughout the day. When you have not gotten enough sleep your body tries to stay efficient by working harder, always trying to keep this harmonious balance of the two hormones. While your body is working so hard trying to keep you balanced, guess what falls at the waist side, your metabolism! Now your start to retain water, maybe have digestive issues, your cranky, head fog, cant think clearly, and your are craving unhealthy choices. Your blood sugar is off balanced and then you wonder why you cant fit in your jeans or cant quite push out intense workouts. You cut calories or work out harder, which stresses your body out more in most cases and all you really needed was to get some sleep! Do you see the connection? Sleep is our foundation!!!
Suggestions for better night sleep:
- Get YOUR optimal hours of sleep. Everyone is different. Here's how you know, when you wake up feeling rested, that's the number you need. No more, no less.
- Have a sleep ritual. I don't mean watch "The Biggest Loser" and pass out on the couch. Give yourself some time to sit quietly with no tv, or screen of any kind. Try to create a quiet environment. Perhaps a bath before bed, or a good book. Something you enjoy.
- Try to wake up and go to bed at the same time every day. This will help your body know when its time to rest and wake and you will allow it to take place instead of fight the urge to stay awake when its really bedtime. Then your body will want to wake up at the proper time and you will always feel rested. I understand life happens, so when it does try to "make up" that sleep time you missed.
Your new and improved sleep will be evident the moment you do it. You'll feel happier, more productive, clearer thinking, you may even get a raise?? teehee
RECIPE:
Lemon Protein Bars
adapted from Jamie Eason's Lemon Protein Bar Recipe
Ingredients:
1 cup oat flour
2 scoops vanilla protein powder
1/4 tsp salt
1/2 tsp baking soda
5-6 oz lemon juice (I usually squeeze fresh lemons. You can use more or less depending on how "lemon-y" you want them.)
4 egg whites
1/3 cup Stevia in the Raw
8 oz applesauce NO ADDED SUGAR (just apples)
Directions:
1. Preheat oven to 350 degrees.
2. Mix the following together in a large bowl:
- Oat Flour
- Vanilla Whey Protein
- Salt
- Baking Soda
3. Mix the following together in a small bowl:
- Lemon Juice
- Egg Whites
- Stevia in the Raw
- applesauce
4. Combine the ingredients from the small bowl into the large bowl & mix together.
5. Spray an 8X8 dish (I use Pyrex) with non-stick spray & add the batter to the dish.
6. Bake for 25 minutes in oven.
Makes 16 squares
Serving size = 2 bars
Macros:
Calories: 86
Fat: 1 g
Carbs: 10 g
Protein: 9 g
ADVOCARE PRODUCT SPOTLIGHT:
SPARK!!! What is it? AdvoCare Spark® is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.* It's a sugar-free with more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won't overburden or over stimulate your body.* This amazing product serves as an all-in-one solution that gives you a quick boost of energy that lasts for hours.*
Testimonials:
So many of my clients were avid coffee drinkers! When I first asked them to give up coffee and replace it instead with Spark, they were hesitant and assured me this would not be a forever thing. After trying Spark, I have to say that there are few of my clients that have gone back to coffee. Not only does it taste good, says one of my clients, but I can just feel better.
I personally drink Spark, but so do my children. There is not one game they haven't played that they didn't have Spark before.
I personally drink Spark, but so do my children. There is not one game they haven't played that they didn't have Spark before.
My son is VERY ADHD, he takes medicine for this. I would like to tell you that this summer, he will no longer be on his meds but instead take a combination of Advocare products including Spark to help him. I firmly believe in this product.
CONGRATULATIONS!
I'm so proud and honored to be this man's trainer. A BIG HUGE BEAR HUG CONGRATULATIONS TO MICHAEL LONG!!
(SEE ATTACHED VIDEO)
Melissa Urmetz
NASM CPT/Fitness Instructor
