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From the Trainers...
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Trouble Losing Weight? Go to Bed!
by Josh Sato,
Personal Trainer
If you are one of the millions of Americans that have tried
a multitude of programs, pills, workout programs, etc. to lose weight--
without
much success--maybe you are missing one of the major keys to weight loss
success: SLEEP. Inconsistent sleep patterns and lack of sleep play havoc with
our body, including our body weight. Sleep is a key component in our body's recovering and
healing processes. Oftentimes sleep is underestimated or taken for granted
and people try to supplement that with an extra cup of coffee (making it harder
to get to sleep). Not only can this process cause you to be less productive,
but it also destructs your normal production of important hormones. Two important hormones regarding weight loss are Leptin and
Ghrelin. Leptin is produced by your fat cells and tells your brain to stop
eating, whereas Ghrelin is produced by your stomach and tells your brain to
keep eating. Studies have shown that people who sleep less tend to have lower
levels of Leptin and higher levels of Ghrelin. Individuals who sleep five hours
or less have increased Ghrelin production by as much as 15%, while decreasing
Leptin by 15%, compared to those who get 8 hours of sleep. This drastic change
in these particular hormones tells your brain that you are in
"starvation." Therefore, your hunger is boosted, you burn fewer
calories, and as a result gain extra weight by eating no additional food! Another hormone affected by a lack of sleep is melatonin. Melatonin
is a hormone produced during sleep that is converted into serotonin, which keeps
you awake during the day. Without an adequate amount of serotonin, we feel
groggy and sluggish throughout the day. However, another way to produce
serotonin is by eating carbohydrates. Because of this, many people who sleep
less like to snack on foods high in carbohydrates. A combination of a lack of
sleep and high-carb snacks is quite an obstacle when trying to lose weight. Read More on Fitness Plus's Blog >>
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| Spotlight on Clients
| Congratulations to Nancy Cole, Chuck Kidder, and Ben Kidder. They are the breeders of the outstanding thoroughbred, Nobles Promise, who ran
in this year's Kentucky Derby, finishing fifth.
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Greetings!
 I hope this newsletter finds everybody happy, healthy and
basking in the Kentucky Spring/Summer sun. It was a long, cold, dark, winter,
but now the sun is shining and you should get out and enjoy it! This is the
perfect time to get outside to do the cardiovascular part of your workout.
Walking, running, or cycling outside is much more enjoyable than inside
workouts, for most people. Being outside allows your mind to be stimulated by
all of the sights you are seeing and factors, i.e. traffic, wind, sun that you
are facing. Studies show that those who do their cardio exercise outside do
about 25% more work than those working out inside. So, if you want or need to
do more cardio, then get outside! If you want to do more cardio workouts
outside but need help on where to go, then check out the May issue of the Chevy Chaser Magazine; they have a great article on 10 great hikes/walks in KY.
If you want to stay close to home, but don't know where to go outside to get
your cardio workout in, go to the website www.mapmyrun.com.
On this site, you can create your own run, walk, or bike routes. The site
calculates and exact mileage. So, get out there and bump up your cardio and
your enjoyment of the process.
Sheila
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What's Happening at Fitness Plus
Sue Sadler with "Jockey Wear" is coming back soon with her
spring line. Dates of her show/sale will be posted in the gym and will be
emailed to our email list.
Active Rehab and Fitness, Keith Dueler's physical therapy
business that opened in Fitness Plus this January, is going strong. Keith has
been a great addition to our team, offering on-site consultations regarding
nagging injuries, custom orthotics for painful plantar fasciitis and heel pain,
as well as "on demand" ultra sound, heat or ice treatments for nagging
tendinitis, such as golfers' or tennis elbow. Keith is always happy to answer
any questions you have regarding any pain, discomfort or injury.
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Cholesterol-Lowering Snacks
EverydayHealth
The good news--or the bad news, depending on what you're snacking on--is that "bad" low-density lipoprotein (LDL) cholesterol
is sensitive to diet, though less sensitive than triglycerides and good
high-density lipoprotein (HDL) cholesterol. Fortunately, the same foods
that can help lower LDL may also improve HDL and triglycerides. So
instead of snacking on chips and doughnuts, consider these a few healthier options.
Read More from EverydayHealth.com >> |
Exercise to Relieve Arthritis Joint Stiffness
EverydayHealth
 People with joint pain, stiffness, and other arthritis symptoms may
try to avoid exercise. But working those joints is an excellent way to
ease joint stiffness--as long as you're smart about it. Read more from EverydayHealth.com >> |
The Rehab Corner
Keith Duerler, MPT
 I am coming across more and more newspaper, magazine, and
research articles espousing the benefits of "dynamic" stretching
(stretches with active movement) and recommending this type of warmup
stretching before exercise over the more traditional "static"
stretching (e.g. lean over and touch your toes and hold for 30 seconds). I am
torn on this matter as I have used static stretching in my own life as well as
in my physical therapy practice for many years with good results. I tend to take
the approach with the "hot new trends" that often the
benefit can be good but we should not completely throw away things we have
done with success for years. Science does support the benefits of actively
warming up the body prior to exercising and I would never recommend anyone to
participate in any type of exercise or activity (yardwork, etc.) without
warming up first. For many of you who do not like to stop and stretch the
traditional way before exercising, there are simple ways you can properly warm-up
without taking much time. Please watch this video demonstrating
ways you can dynamically stretch. I would warn that some of the maneuvers
shown are more advanced, so if you are trying this for the first time start
with some of the more basic stretches first. As always, feel free to
discuss with me any thoughts you might have on this topic or thoughts related
to any injury you are dealing with or have questions about.
I also would like to invite anyone interested to become a
fan of my PT practice, Active Rehab and Fitness, on Facebook, or you can follow meon Twitter. I am posting relevant links to research, comments related to
injury prevention/management and discussion on any interesting current research
I come across.
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