We have talked about nutrition and about following a healthy and challenging workout routine. The glue that holds that all together is sleep. Adults need 7 to 8 hours of sleep to allow time for muscle cell growth and repair.

Here are some guidelines to help you get the sleep you need.

Don't Oversleep

You cannot catch up on lost sleep. Oversleeping (10+ hours) can change your sleep patterns and make it more difficult to fall asleep the following night.

Napping can interfere with sleep

If you are having trouble sleeping, try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes. 

Prepare for Sleep

Keep a regular bedtime schedule, and it will be easier to fall asleep. Try not to break this routine on weekends when you may want to stay up much later or sleep in. Your overall sleep will be better if you don't.

Foods that can interfere with sleep 

Too much food, especially fatty, rich food can take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn, which worsens when you lay down.

Alcohol.

It may initially make you feel sleepy, but it is a stimulant and can interfere with sleep and cause frequent waking.

Caffeine 

Avoid food and drinks that contain caffeine like chocolate, sodas and tea. Caffeine can cause sleep problems up to ten to twelve hours after consumption.

Smoking

Nicotine is a stimulant, which disrupts sleep. Additionally, smokers experience nicotine withdrawal as the night progresses, making it hard to sleep.  

Mike and I have been members at Lifestyle Fitness since early 2007, but it took me a year to become an active member! Mike "stepped up to the plate" after shoulder surgery last summer, and is now an active member!

We were drawn to Lifestyle Fitness by the same things that draw everyone else: the close proximity to our home, the great equipment, the adults only policy, etc.

My fitness goal is to get fit and stay fit! I work two days each week as a recovery room nurse, and wish to continue that, until I fall over dead! Working keeps me active, physically and mentally, and keeps me connected and engaged. I can't imagine not being a nurse -- it can be very physical, though. It will be a challenge to stay strong enough to keep up the pace for another 20 or so years.

Mike is training to bike the MS 150, next year. Last summer Mike underwent a much needed shoulder surgery and repair of his right bicep tendon. Shannon rehabbed his shoulder and, in the process, got Mike re-interested in running and working out.

Our motivation? We both love that fabulous feeling of loose waistbands!

For over three years, I've trained with Shannon once a week. Other days, I do a combination of cardio and strength training. Two months ago, Shannon wrote a weekly plan for me -- I was overwhelmed at first, but, I have seen real results! My resting heart rate has decreased, I'm able to run 4 miles, and I've lost a few inches and dropped a few pounds! Mike is also training with Shannon once a week and has lost inches in his waist, he has lost weight and he has biceps, again! 

We both love good food!!!! But, we've come to know that you can undo all your hard work in the gym by over-indulging. I try to limit beer, wine and ice cream to the weekends -- although, I can't remember that last time I had ice cream! It is an on-going challenge for both of us to make the right choices in the kitchen and at restaurants. We're trying new recipes from Clean Eating and Cooking Light magazines.

What has kept us here is a true feeling of community and we've made great friends! I know that Scott, Ken, Milli, Tina, Shannon and all the other folks at Lifestyle are truly concerned about my health and well-being! I'm so very appreciative of that! Thank you everyone! I love you guys!