FitPlan Trainer Tip of the Month May 2024

May is Better Sleep Month! Here are some benefits of getting a good night’s sleep and tips to help you sleep better by Ally Wilson

Celebrate Better Sleep Month… As we embrace Better Sleep Month this May, it is the perfect time to highlight the incredible benefits of getting quality sleep and share some valuable tips to help you achieve a restful night’s sleep. Let’s explore the importance of good sleep, the numerous benefits it offers, and practical tips to enhance the quality of your sleep.

Benefits of Getting Good Sleep:

1. Improved Cognitive Function: Quality sleep is essential for optimal brain function, including memory retention, problem-solving skills, and overall cognitive performance. Adequate rest allows your brain to consolidate memories and process information effectively.

2. Enhanced Mood and Emotional Well-being: A good night’s sleep plays a crucial role in regulating emotions and mood. Sleep deprivation can lead to irritability, mood swings, and increased stress levels. Prioritizing quality sleep can help you feel more balanced, positive, and emotionally resilient.

3. Boosted Immune System: Adequate sleep is vital for a healthy immune system. During sleep, your body produces cytokines, proteins that help combat infections and inflammation. Getting enough rest can strengthen your immune response and reduce the risk of illnesses.

Tips for Better Sleep:

1. Establish a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and promotes better sleep quality.

2. Create a Relaxing Bedtime Routine: Develop a calming bedtime routine to signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

3. Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body and promote restful sleep. Consider using white noise machines or earplugs to block out any disruptive sounds.

4. Limit Screen Time Before Bed: The blue light emitted by screens can interfere with your body’s production of melatonin, the hormone that regulates sleep. Avoid using electronic devices like smartphones, tablets, and computers at least an hour before bedtime to promote better sleep.

5. Watch Your Diet and Hydration: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep. Choose light, sleep-friendly snacks if you’re hungry before bed. Stay hydrated throughout the day but limit fluid intake in the evening to prevent frequent trips to the bathroom during the night.

     
Conclusion: Prioritizing good sleep is essential for your overall health and well-being. By understanding the benefits of quality sleep and implementing practical tips for better sleep, you can improve your sleep habits and enjoy the numerous advantages that come with a restful night’s sleep. Celebrate Better Sleep Month committing to nurturing your sleep health and embracing the transformative power of a good night’s sleep. Sweet dreams and rest well.

Back To The Basics #1: Proper Execution of the Squat & Variations


The squat uses most of the major muscle
groups in the legs including the glutes, hip flexors, quadriceps, hamstrings
and even the muscles in the lover leg like the tibialis and muscles in the calf.
It also activates the core, erector spinae and the abdominal muscles, for
stability.
Before getting into your workout always
remember to warm-up with some movements that increase the heartrate slowly and
get blood and oxygen out to the muscles preparing the body before executing the
exercises. After completing your workout, end with stretching the muscles used
in the workout. Warm-up and cool-down may take 5-15 minutes, depending on age
and fitness level. Make sure that you are mindful and present when executing
the movements. Never move into any new pain. Always start small and work into
larger range of motions building up to your full range in the motion to help
prevent injury. Once you are warmed up let’s get started!

Stationary
Squat


Start by standing with feet
parallel and hip to shoulder-width apart. Keep a straight line from the crown
of the head to the tailbone and from shoulder to shoulder. With core engaged move
hips back transferring weight into the heels. Keep knees behind the toes and
lower the hips. Arms may extend forward for balance. Press through the heels to
return to a standing position.

Too
Difficult?… add a chair.


Place a
sturdy chair behind you making sure that it is secure and will not slip. Start by
standing with feet parallel and hip to shoulder-width apart. Keep a straight
line from the crown of the head to the tailbone and from shoulder to shoulder.
With core engaged move hips back transferring weight into the heels. Keep knees
behind the toes and lower the hips to touch down as if going to have a seat in
the chair. Arms may extend forward for balance. Press through the heels and return
to standing a position.

Too
Easy? … add overloading one leg.


With arms overhead and palms facing
each other, raise one heel off the ground to the ball of the foot or extend one
leg straight with heel on the floor, overloading opposite leg as if a single
leg squat. With core engaged move hips
back transferring weight into the heel of the overloaded leg. Keep the knee
behind the toes and lower hips. Arms may extend forward for balance or remain
overhead. Press through the heel to return to a standing position.

Squat
Down & Reach Up Variation


Start
by standing with feet parallel and hip to shoulder-width apart. Keep a straight
line from the crown of the head to the tailbone and from shoulder to shoulder.
With core engaged move the hips back transferring weight into the heels. Keep
knees behind the toes and lower hips. Reach fingers down toward the ground.
Fingers may touch the ground for a deeper squat. Press through the heels to
return to standing position. After returning to standing position, raise up on
toes lifting heels off the ground and raising arms overhead for additional balance
challenge and range of motion.

  

Too
Easy? … add plyometrics


Start by
standing with feet parallel and hip to shoulder-width apart. Keep a straight
line from the crown of the head to the tailbone and from shoulder to shoulder.
With core engaged move the hips back transferring weight into the heels. Keep
knees behind the toes and lower hips. Reach fingers down toward the ground.
Fingers may touch the ground for a deeper squat. Press through the heels,
raising arms overhead accelerating up adding power to create a jump off the
ground then decelerate, controlling the
landing and easing back into the squat.

Blog
post by Ally Wilson.

The Benefits of a Superset Workout


What Is a Superset
Workout?


A Superset workout is comprised of two
exercises combined into one full set with no rest in-between.

The
Benefits of a Superset Workout

Supersets may provide a metabolic
benefit. Researchers have found that participants performing supersets had a
higher total energy expenditure compared to the participants who did not
perform supersets. Additionally, post-exercise oxygen consumption and blood
lactate levels were higher post-workout in the superset group, which suggests
these subjects to have longer elevated energy expenditure meaning they will
burn calories longer. Moving more in less time with less rest will often equate
to increased energy expenditure by increasing heartrate and workout intensity.

Supersets can help keep your workouts
shorter. Most of the studies on supersets are “super small” but according to a
study published in The European Journal
Of Applied Physiology supersets can cut down on training time without
losing effectiveness and doing supersets of the same muscles led to a greater
muscular effort and strength gain than working different muscle groups, per a Journal Of Strength And Conditioning
Research study.
Supersets can create an increased
hypertrophy by providing an additional stimulus for muscle growth that single
sets may not do.

Different
Types of Superset Workouts


Things to consider when putting
exercises together for supersets are the amount of weight and repetitions used
as well as the exercises selected depending on goals.
Antagonist /Opposite Muscle Group
Sets
Possibly the most common form of
supersetting is agonist antagonist style training. This is the combination of
two exercises that utilize opposing muscle groups. For example, you will pair a
push with a pull exercise to work your anterior/posterior muscles in opposition.
Another example would be a bicep curl followed by a tricep extension. An
advantage to adding these to your workouts is that your muscles will recover
faster in between sets. When one muscle group is being contracted (shortened)
the opposite muscle relaxes (lengthens), reducing the need for a break or rest
time between exercises.
Agonist/Same or Simular Muscle Group
Sets
This is where both exercises work the
same muscle groups. For example a push-up uses pectorals and triceps followed
by a tricep extension or chest fly. This is great for adding intensity and
volume to a workout as well as focusing on particular muscle groups. It is the
most demanding type of superset. This type of superset may also be called
compound sets.
Unrelated Muscle Group Sets
This is where the two exercises use totally
different muscle groups.  Exercises may
alternate a lower body exercise followed by an upper body exercise. An example
of this would be Squats followed by Lat Pulldowns. The primary advantage of
this type of superset is that there is no loss of strength in going from one
exercise to the other. The muscle group rests while to are doing a completely
different muscle group.
Blog
post by Ally Wilson.

Mind Body Connection: How Mood Affects The Body


Neurotransmitters control virtually all of
the body’s functions, from feeling happy to
regulating hormones to dealing with stress. Our thoughts influence our bodies directly because the body interprets
the messages coming from the brain to prepare us for whatever is expected.
These neurochemical changes prepare the body to deal with perceived danger in a
number of ways, such as raising blood pressure and heart rate to allow faster
speed and response time putting our bodies into a fight or flight
state. When positive thoughts are generated, when you are feeling happy or
optimistic, cortisol decreases and the brain produces serotonin, creating a feeling of well-being. When serotonin
levels are normal, one feels happy, calmer, less anxious, more focused and more
emotionally stable. Dopamine is also a neurotransmitter that helps control the
brain’s reward system and pleasure center.

 

The power of
a healthy attitude cannot be underestimated in the body-mind connection.
Chronic elevations in psychological stress suppress the immune system, and
suppression of the immune system raises the risk of viral infection and other
diseases. Resilient people actually resist illnesses, cope with adversity, and
recover quicker because they are able to maintain a positive attitude and
manage their stress effectively. By managing our attitudes and stress
levels, we actually control neurochemical transmissions in the body. This does
not mean that resilient people ignore that things are difficult, failures, loss
etc. It means they accept the difficulties and become curious about the lessons
they teach. They resist the urge to judge ones’ self or others too harshly.
They learn to focus and appreciate what they do have not what they have lost.
They learn to be in the present while looking forward to the future. Building
resilience helps to maintain a positive attitude and healthy immune system.

Take care of yourself

To have good emotional health, it’s important to take care of your
body by having a regular routine for eating healthy meals, getting enough
sleep, and exercising to relieve pent-up tension. Avoid overeating and do not
look to unhealthy choices and behaviors. Try to create and maintain a healthy
balance in your life. Poor emotional health can weaken your
body’s immune system. This makes you more likely to get colds and
other infections during emotionally difficult times.
Create
a Positive Mind
Relaxation methods, such as meditation, listening to music,
listening to guided imagery tracks, Yoga and Tai Chi are useful ways to bring
your emotions into balance. Meditation is a form of guided thought. It can take
many forms. For example, you may do it by exercising, stretching, or breathing
slowly and deeply.
Some other helpful ways to help create a positive response in the
body is watching a comedy, playing a game, cooking or baking, light a candle,
set a measurable attainable goal, search for positive quotes, create a list of
your positive qualities, read a good book, connect with loved ones, etc.  Our bodies have a direct response to how we perceive
our world. Surround yourself with positive thoughts. “When we change the way we
look at things, the things we look at change” ~ Wayne Dyer
Blog
post by Ally Wilson.

Exhale


When we do timed breathing exercises
that make our exhale even a few counts longer than our inhale, the vagus nerve
signals the brain to turn up our parasympathetic nervous system (relax mode)
and to turn down our sympathetic nervous system(fight or flight). This means
that by putting our awareness on lengthening our exhale we can signal to our
body that we do not need to be in fight or flight mode and we can initiate the
transition into rest and healing mode. With a long exhale we tell our whole being
that it is safe to rest a moment, it is time to digest now, there is time to
repair what needs attention within us. Interestingly, because breath modulates
the nervous system, it is also a way for us to influence the other automatic,
involuntary bodily functions. By setting the parasympathetic tone we slow our
heart rate, lower our blood pressure, dilate our blood vessels and turn on our
digestion. Just choosing to attend to our breath with intentional exhales
allows us to shift our whole body into a restorative mode.
Bringing awareness to our exhale is
giving us a lesson in the value of relaxation and surrender. The exhale is
about letting go and clearing out. Physically, when we exhale we release the
metabolites, the toxins, and the used up air. The exhale is clearing out space,
giving us the ability to receive during our inspiration.

Timed Breathing Exercise
Let yourself get quiet and still for
a moment during your day. Direct your attention to your breath and just notice,
without trying to control or change, the flow of air that is coming and going
in your body. Then, invite yourself to breathe out longer than you normally do.
You may notice that this is followed by an effortless, expansive in-breath that
is deeper than those that preceded. You can also spend a few moments doing an
exercise of counted breathing. Breathe in for a count of 4, hold for a count of
7 and then exhale for a count of 8. Doing this a few times will accomplish the
shift into parasympathetic mode discussed above.
Enjoy giving yourself this nourishing
gift and know that it can have a cascade of healing benefits for your body,
mind and spirit.
Blog post by Ally Wilson.

Apple Cider Vinegar


It’s apple season!  We all have our favorite types of apples—my personal
favorite is Macintosh—and ways to incorporate apples into our diet (apple pie
for the win!) but have you ever used Apple Cider Vinegar (ACV)?  Here are some benefits:
Helps Lose Weight
Always check with your doctor or nutritionist before adding anything new into your diet but when taken before meals, ACV lowers the glucose and insulin levels
in the blood after the meal. This has a threefold effect of keeping one
full, reducing fat storage, and improving risks of heart attacks caused by
glucose spike. Take 1 tablespoon diluted in 1 cup of water before a
meal daily. Do not have more than 2 tablespoons per day.
Offers Cosmetic Benefits For Skin And Hair
ACV is popular as a natural hair and skin care remedy. Here are
some ways you can use it. Remember, these are home remedies that have been used
by individuals, but until scientific study backs up wider use, you may want to
try these with some caution – and only if your skin and hair are not too
sensitive. Always test a small patch of skin first to ensure you don’t have an
adverse reaction to the remedy.
  • Skin Toner
    And Facial Cleanser: Mix a tablespoon of ACV into a cup of clean water and dab
    onto your face with a clean cotton ball. You should feel your skin tighten and
    your pores should close up. Rinse off once dry.

  • Sunburn Remedy: If you have a
    sunburn, applying diluted ACV (about half a cup to every four cups of water)
    can help heal the skin and may even prevent blistering.

  • Dandruff Remedy: For dandruff or
    itchy scalp, rinse hair and scalp with ACV that has been added to your regular
    shampoo. You could also just rinse it through with a mix of plain water and
    ACV, with both in equal amounts.

  • Natural Deodorant: The acetic acid
    in ACV kills the bacteria on your skin that decomposes sweat and creates
    body odor. Dip a cotton ball in a 1:1 ACV and water mixture. Swab your armpits
    with it. Let it evaporate. Then powder the armpits with a 1:1 cornstarch and
    baking soda mixture to keep dry. If you are worried about the vinegary
    smell, just add a few drops of your favorite essential oil.

Detoxes Your Body
ACV also features in detox regimens. That is because it may bind
to toxins that have accumulated in your body and help expel them. As toxins
build up in your body, its ability to function at its best also declines.
Taking ACV may help offset some of that.
Lowers Blood Pressure
ACV may also have benefits for those with high blood pressure.
Animal studies have proven the hypotensive action of the vinegar, showing that
it can lower blood pressure possibly due to the acetic acid in it. However,
human studies must be done before it can be suggested as treatment for the
problem. It also helps that the potassium in ACV eases tension in your blood
vessel walls, lowering blood pressure.
Alleviates Plaque Psoriasis
Plaque psoriasis causes red raised patches and silvery skin to
develop in those afflicted. Besides the knees, elbows, and lower back, it can
also leave you with a scalp that’s itchy and painful. According to the National
Psoriasis Foundation, using ACV as a rinse on the scalp can relieve symptoms
like itching and associated pain or discomfort.
Improves Insulin Sensitivity In Diabetics
Insulin resistance and diabetes have the uncomfortable ability to
make life that extra bit challenging. Which is why the antiglycemic effect of
ACV is so important. ACV can improve insulin sensitivity in those who have type
2 diabetes. It ups the glucose intake by the tissues of your body and prevents
the complete digestion of complex carbs. The result are blood glucose levels
dip, enabling you to avoid spikes and fluctuations that diabetics dread. With
better control over diabetes, you are that much closer to getting your health
back on track.
But here’s where it gets tricky. Taking ACV with blood
glucose-lowering medicines may dip your sugar levels below normal, leading to
hypoglycemia. So always ask your doctor.
Reduces Bad Cholesterol And Increases Good Cholesterol
Another area in which ACV makes a mark is heart health. If you are
hoping to ward off cardiovascular illness, taking some ACV can help.
The antioxidant polyphenols in it can help lower the “bad” LDL cholesterol
levels in the body. Chlorogenic acid, one such polyphenol, also does not allow
the LDL to oxidize and form fatty deposits in the arteries. This helps keep
your blood pressure in check and your heart in better shape.
By improving your heart health, you boost overall fitness. You
may, therefore, be able to stay active and build up the stamina to work out –
good signs if you want to lose weight.
Even if you eat a cholesterol-rich diet, like fatty meats and
dairy, drink a little with warm water before all meals to improve
digestion and reduce serum cholesterol levels.
Stimulates Growth Of Helpful Gut Bacteria
ACV is a functional food that helps you keep a favorable balance
of gut flora. Considered a prebiotic, ACV can also help stimulate the growth of
good bacteria in your intestine. These are needed not just for good digestion
but also for health and well-being and enable the body to fight off infections
better. A tablespoon of ACV mixed with water is a good aid for digestion
too. Apple cider vinegar can also
treat acid reflux. Drink 2 teaspoons mixed in a glass of water at each meal.
Protects You From Fungal Infections
ACV has antifungal properties. This is invaluable when dealing
with common problems caused by the growth of the yeast candida, also
responsible for oral thrush. Research has shown it to be an effective
antifungal agent with therapeutic potential in problems like denture
stomatitis, which is the inflammation and redness of the area beneath a
denture.
Other Possible Benefits
There are a lot of popular claims about how ACV can cure the
common cold, treat eczema, and get rid of warts. But we do not yet have any
scientific evidences to prove these, so we cannot recommend ACV for these
purposes. But you can of course go right ahead and drink ACV for all its other
benefits.
How To Have ACV For Health Benefits
Whatever your purpose, ACV can be consumed in a few popular ways.
Common dosages range from 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL)
per day. Do not go above that, because excess consumption may have harmful
effects.
  • Plain ACV: If you have a stomach for it, simply drink up the
    dosage suggested by your naturopath or specialist, or have a therapeutic dose
    of about a teaspoon before each main meal as most people do. Make sure to wash
    down with a glass of water as ACV can erode tooth enamel and burn the tissue of
    the esophagus. 
  • ACV With Warm Water: Another popular way is to mix the apple cider
    vinegar with a glass of warm water so it goes down easy.
  • ACV In Drinks: Simply add ACV to water, add some honey, and you have
    a refreshing drink. You can also add some to smoothies or juices.
  • ACV In Food: You can also add it to salad dressings and marinades.
    Also use it as a glaze or baste meat and vegetables with it.

Should You Have Raw Or Organic ACV?
Raw or organic apple cider vinegar usually refers to the
unfiltered version of the vinegar. It has a cloudy appearance and contains some
of the bacteria involved in the fermentation process as well as enzymes and
protein strands – also called the “mother.” Non-organic ACV is pasteurized and
its nutrient content is thought to be lower than organic ACV.
While some people believe that the “mother” is responsible for all
the health benefits of ACV, this hasn’t been proven adequately via scientific
research. Also, the high bacteria content in the unpasturized organic version
may not agree with everyone.
On the other hand, the acetic acid in both organic and non-organic
ACV has been found to have some marked benefits. Depending on your constitution
and needs, your healthcare provider will be best equipped to recommend one of
the two.

Blog
post by Ally Wilson.

Osteoporosis: Lazy Isn’t for Bones

Osteoporosis
and Screening

Osteoporosis is a disease that reduces
the strength and mass of bones, making them fragile and susceptible to fractures.
Although it is most common in middle-aged and older women, osteoporosis can affect
both men and women of any age. According to the National Osteoporosis
Foundation, about nine million Americans have osteoporosis and an estimated 48
million have low bone density. This means that nearly 60 percent of adults age
50 and older are at risk. One in two women and up to one in four men age 50 and
older will break a bone due to osteoporosis. One measure of the health of bones
is “bone mineral density” or BMD for short. A bone scan to assess BMD is a
relatively simple procedure that is offered by medical practitioners. The U.S.
Preventive Services Task Force (USPSTF), an independent panel of experts
commissioned by the government to study the evidence behind routine health
screens, has issued guidelines for osteoporosis screening. They recommend that
women younger than 60 get bone density scans if they have risk factors that
increase the likelihood that they could experience a fracture within the next
10 years. That means women with parents who fractured bones, a broken bone
after age 50, post-menopausal, a history of smoking, alcohol abuse, or a
slender frame. The panel maintained its recommendation that women age 65 and
over and men 70 and over should get bone density testing, even if they have no
other risk factors. Plan for the future – Talk with your health care provider
to find out what is recommended for you.

Pressure
your bones into growing stronger

For bones to increase and maintain their
density, they require the application of weight-bearing force.

In fact, studies
suggest that the best exercise may not only be weight-bearing but also impact
exercise. This means imparting a jolt to muscle and bone such as you would when
placing a foot forcefully on the ground while running, or lifting or pushing a
weight suddenly. Naturally, you have to ensure you do such exercise safely.  Weight-bearing exercise, when preformed
correctly, causes the muscles and tendons to pull on the bones. This stimulates
them to produce new cells to replace old ones and absorb calcium, making them
harder. The load on the bones can be created by your own body weight or by
external weights like dumbbells or gym machines in a weight training program. 

Appropriate exercise as we age, not only help keep bones healthy, it protects
against falls and fractures as well improving balance and strength.

Suggested
Exercises to Help Build Bone Density

While all exercise benefits your general
fitness. Weight-bearing exercise is best for strengthening bones.

Some good examples are:

  • Running and jogging
  • Gymnastics
  • Aerobics class — step, dance, and floor
    aerobics
  • Weight lifting — dumbbells, barbells,
    machines, body weight exercises
  • Team sports involving running and
    throwing — basketball, football, baseball, softball, volleyball
  • Individual sports involving running —
    racket sports
  • Walking (but less effective than running
    or jogging)

Examples of least effective exercises:

  • Swimming
  • Water aerobics
  • Cycling

These exercises are not useful for building
bone density but are still effective in building cardiovascular fitness. Bear
in mind that running or leg-based exercise acts mainly on the lower body.

And
although much of the disabling effect of bone loss is felt in the hips and
spine, exercising the upper body with weight-bearing exercise is of equal
importance. Broken wrists and arms from falls, as we age, are not uncommon.

Without proper diet and exercise, bone
density deteriorates over time, leading to symptoms such as back pain, poor
posture and fractures. A well-rounded fitness plan, including cardiovascular
exercise, weight training and flexibility exercises, combined with a healthy
food plan, will help to prevent bone loss as we age.

Blog post by Ally Wilson.