PREVENT THE PUDGE CHALLENGE

Commandment #10: YOU NEED AT LEAST 8 HOURS OF UNINTERRUPTED SLEEP PER NIGHT

Most people know that adequate sleep is necessary for optimal health however; most do not realize that inadequate sleep can cause weight gain. Research shows that the number of hours an individual sleeps influences their risk of obesity. Sleep deprivation can be a vicious cycle – eventually it will sabotage your waistline and your health!

Studies have shown that sleep deprivation is linked to obesity. Sleep deprivation can influence two appetite hormones – leptin and ghrelin.
1. Leptin, is a hormone that is produced in the fat cells. Its main function is to signal the brain to reduce appetite and burn more calories.
2. Ghrelin, is a hormone released by the stomach that increases hunger, slows metabolism and decreases the body’s ability to burn fat.

Sleep deprivation can be a vicious cycle with your health and your waistline. It starts off with making poor dietary choices when you are low in energy, like going for some sort of comfort food (like cookies, sweets, or potato chips, etc.) just to try to stay awake. Those that are sleep deprived eat more possibly due to the decreased levels of leptin. The brain responds thinking it’s a sign of starvation and the body slows down its metabolism (burning fewer calories) as a result makes it easier to pack on the pounds or difficult to lose weight.

Obesity Can Also CAUSE Lack of Sleep
There is another connection between obesity and sleep deprivation – obstructive sleep apnea, or sleep apnea. Sleep apnea is a condition where an individual’s airway becomes obstructed, often by a large amount of fat tissue in the neck. The result is a cutoff in airflow, causing one to wake up numerous times throughout the night. Obesity is thus a major contributing factor for sleep apnea, and is often listed as one of its main causes.
For those that are not getting sound quality sleep per night, start by getting a good’s night rest with a few tips from the Cleveland Clinic’s Sleep Disorder Center.
• Establish a routine with going to bed and waking up around the same time – even on the weekends.
• Make sleep a priority
• Exercise is great to add to your daily routine. Exercise can help boost your energy but be sure to exercise earlier in the day or 4 hour before you go to bed so you are not too stimulated.
• Avoid alcohol and caffeine as it can interfere with sleep. Especially with alcohol, make you feel sluggish the next day.
• Keep the bedroom free from distractions, such as watching TV, cell phone, lap top, home work, emailing, etc.
• Talk to your doctor if you are experiencing trouble with sleep apnea, insomnia or other sleep disorders. If untreated overtime can affect your overall health.

Resources:
How to Get A Better Nights Rest

Sleep Disorder Center

Recipe: Citrus Salmon with Cannelli Beans

Servings: 1/Serving Size: 1
Weight Watcher pts; 7/Pts plus: 8

Calories: 345/protein: 27 g/ carbs: 24 g/ fiber: 7 gImage

Ingredients:

3-4 ounces broiled Wild caught Atlantic salmon 1/2 c cannellini beans – boiled & drained (canned, rinse well) 1/4 c chopped Italian parsley 1 tsp olive oil
2 Tbsp fresh squeezed orange juice
1 tsp orange zest (preferably organic)
1 Tbsp green onion, finely chopped
1 small garlic clove, minced
Salt and black pepper to taste

 

Method:
In a small bowl combine, beans, parsley, olive oil, 1 Tbsp orange juice, green onions; mix well. Transfer to serving plate.
Top the broiled salmon on bean/parsley salad. Top salmon with garlic, orange zest and remaining orange juice. Add salt and pepper to taste if you like, serve with orange wedges for more flavor.

Nutritional Analysis: 345 calories/protein: 27 g/ carbs: 24 g/ fiber: 7 g/ sugars: 5 g/ total fat: 15 g/ saturated fat: 3 g/ monounsaturated fat: 7 g/ polyunsaturated fat: 4 g/cholesterol: 53 mg/ sodium: 295 mg
% Daily Values based on a 2,000 calorie diet for adults: vitamin k: 348%/ vitamin C: 75%/selenium: 56%/B12: 40%/ folate: 40%/ B3: 39%/ phosphorus: 38%/ B6: 35%/ B1: 27%/ B1: 32%/ manganese: 27%/ magnesium: 21% /iron: 19%/pantothenic acid: 16%/ copper: 16% B2: 12%/ calcium: 11%/zinc: 9%/ chromium: 2%

REAL men DO Pilates!

Joseph Pilates, a man,  started this amazing system of training for soldiers during World War I. Pilates has been and continues to be an avenue of training for many professional athletes, dancers and recreational athletes.  To name a few…….World Series Champion pitcher Curt Schilling, golf star Tiger Woods, The New Jersey Nets basketball team, actor John Stamos and even Sting have improved their performance  and body mechanics with Pilates (www.usatoday.com).
Pilates increases strength and flexibility  for men in a way that makes them feel like they are being challenged and working towards a tangible goal.   Most men exercise for goal oriented reasons. Maybe you want to hit the golf ball further, improve your tennis game, become a faster runner or improve your vertical leap on the basketball court.  Whatever your motivation, Pilates is guaranteed to make you stronger, faster, longer, leaner, more flexible and most importantly you will feel better after your workout!
Check out how Core Sport’s Chris Freeman rock’s his teaser!
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Testimonial, Steve Ann Arbor

As a 49 year old with a desk job who hadn’t engaged in any sort of regular exercise for over four years, I approached Core Sports in March 2011with a great deal of trepidation.  Now six months later, I can easily say that my experience with Core Sports and my trainer, Kelli Hatfield, has been truly transforming.  Kelli has made each of my twice weekly sessions very challenging yet gratifying. She has also counseled me on my dietary practices.   I have already significantly improved my cardiovascular fitness, flexibility, and muscle tone. Most importantly, Core Sports and Kelli Hatfield have caused me to reformulate what I am doing with and to my body.  I am still a work in progress, but I certainly appreciate the progress that I have made so far.

-Steve, Ann Arbor

Testimonial Melissa, Plymouth

I convinced my husband to see Jaime for an introductory lesson and he too has been going for physical training twice a week. He has been working with Jaime on a personal training routine inside as well as outside the studio and continues to see the physical benefits of his Coresport workouts. The activities are simple, effective and can be done just about anywhere – at home or while traveling for work.

– Melissa , Plymouth