Why Sleep Is the No. 1 Most Important Thing for a Better Body

Isn't it funny how we dreaded bedtime as children and look forward to it as adults? Now I feel like I can never get enough of it! It feel as if there aren't enough hours in a day. If you are working, going to school, or just have a hectic daily routine, I'm sure you can relate. Some people can function well on little to no sleep, while others feel the effects more. We have things like coffee and energy to help energize us on days we need a little boost, but becoming dependent on these things long term may not be ideal in regards to our health.

When you are well-rested, you perform at your best capacity. That means more intense gym sessions and less fatigue. We all know that feeling mid-workout when you want to give up because you are so tired. I also think everyone has had that time where they have chosen sleep over a workout. The goal is to schedule your day to fit in 7-8 hours of sleep along with time for physical activity, to balance the effects of both. Without a consistent sleep pattern it could potentially lead to weight gain due to various reasons such as your hormones being thrown off, including the hormone that increases hunger and appetite. Also, since you are awake for a longer period of time, you may become hungry more often. If you are up until 2am and you usually go to bed around 10pm, your body may feel hungry since your schedule is thrown off.

If you think you build muscle while you are in the gym, well you are wrong! You tear muscle fibers in the gym and repair/grow stronger muscle while you rest. Recovery time is crucial to a fitness regimen, which is why you should pay attention to your sleep schedule. Getting the 8 hour recommendation into your routine may help you feel more energized, work out harder and build lean muscle quicker than your lack-of-sleep regimen. When your muscles recover adequately, you are more likely to come back stronger than before.

Sleep tips:

• Create a consistent schedule
• Make sure you aren't hungry or stuffed when you go to bed
• Hours slept before midnight are usually higher quality than those following
• If you have trouble sleeping, avoid naps, especially in the afternoon
• Practice a relaxing bedtime ritual

Why You Should Try A Yoga Class

The art of practicing yoga helps in controlling an individual's mind, body and soul. It brings together physical and mental exercises to achieve a peaceful body and mind. At the physical level, the methods comprise various yoga postures that aim to keep the body healthy. The mental techniques include breathing exercises and meditation to discipline the mind. The ultimate goal of yoga is to help the individual to transcend the self and attain enlightenment

Yoga offers an alternative approach at physical activity in comparison to the typical weight-lifting session. Yoga allows your mind and body to unwind, while ignoring the outside world for the duration of your session. What’s great about a typical yoga class is if you’ve ever been to a class or watched people do yoga, you will probably notice that the class is really diverse. You don’t have to be a yoga guru or fitness enthusiast to participate. It allows people of all levels to participate alongside a supportive group of people, which I think is amazing!

To some people, practicing yoga might seem like just stretching and breathing, but it can do much more for your body from the way you feel, look and move. By practicing regularly you can:

• Increase Flexibility
• Increase Muscle Tone & Strength
• Lose Weight
• Reduce Injuries
• Improve Posture
• Improve Anxiety & Depression
• Reduce Stress
• And So Much More!

There’s various styles of yoga, but most styles of yoga are based on the same basic yoga poses, however the experience of one style can be COMPLETELY different than another. Here are a few examples of different yoga styles that I have experienced:

Hatha - This is definitely the best for beginners because of its slower pace. It’s all about the basics in these slower moving classes that require you to hold each pose for a few breaths.

Vinyasa - Intense exercisers might enjoy Vinyasa because of its faster pace. Runners and endurance athletes are also drawn to Vinyasa class because of the continuous movement.

Yin - Poses are held for an extended period of time and it’s excellent for your joints. Since you’re stretching for a long time, it’s an amazing way to target your deeper connective tissues and fascia, restoring length and elasticity.

Hot Yoga – It’s practiced in a heated room, and you’ll leave drenched in sweat! If you love a tough workout that will leave you drenched, sign up for a beginner-friendly heated class.

There are plenty of other styles that people take advantage of, and I would definitely recommend incorporating yoga into your weekly fitness routine. If you ever try out a yoga class feel free to let me know how it goes! I would love to hear about it!

Getting Back Into Shape

There was a time where you were consistently exercising, healthily eating, and living a pretty active lifestyle. You felt stronger and healthier than ever! There was also a boost in your confidence and you felt as if nothing could tear you down. Well, until life got crazy, or you got sick, etc. Whatever it was, it completely ruined your consistency when it came to living a healthier lifestyle. It feels as if you’ll never get back into that previous rhythm you had before “the incident,” but honestly you shouldn’t let one setback discourage you from continuing your journey towards living a healthier lifestyle. Keep the following tips in mind and you'll be back on track before you know it.

Don’t Rush Back into It

Everybody wants to exercise at the same intensity from when they were in-shape, but you’ll notice you’ll be panting 10 minutes into the grueling workout that you’re normally used to. It’s best to start small and gradually work your way back into your typical routine. It would be best to decrease your weight, repetitions, and sets so you aren’t straining your muscles or sloppily completing your exercises. Since your muscles won’t use to the stress of exercise, increasing your resting periods is an important factor to keep in mind. Finally, when you make your star-studded entrance back into exercise, don’t try to attend the gym 5 days a week. Remember, allow your muscles to recover because you do not want to overload your body with excessive exercise. If you do, that could adhere to negative results instead of the positive results you’re looking for.

Be Realistic

Realistically, the longer you’ve been inactive, the more time your body is going to need for your illustrious comeback. The first couple of weeks, you will start to notice plenty of progress, physically & aerobically. For the average person, it should take about six to eight weeks to return your body back into shape. Have short-term and long-term goals during that time you are exercising again. Goal setting is going to help you track your progression and also help you stay focused on your end-game goal. Remember, it takes time, so don’t try to rush the process!

Don’t Give Up

Honestly, getting back into shape is frustrating and disheartening especially when we remind ourselves how fit we used to be, but don’t give up! Everything takes time and you can’t progress if you’re reminiscing on what you used to be. Move forward and surpass your previous fitness milestones.