Is it possible that a lack of sleep could be negatively affecting your weight loss goals? Or even making you fat? According to recent research this seems to be exactly the case.
At the University of Chicago's General Clinical Resource Center researchers followed 10 overweight, but healthy participants aged 35-49 who according to body mass index were considered overweight. The participants were given an individualized balanced diet that reduced their calories by 10% of what was needed to maintain their weight without exercise (roughly 1,450 calories per day).
Each participant was studied twice: the first time studied participants slept on average 7.5 hours over a fourteen day period, the second time for only 5.5 hours over a fourteen day period.
The researchers found that when sleeping less it reduced the participants fat loss by 55% When participants got adequate sleep they also found that their ghrelin levels were lower. High ghrelin levels reduce energy expenditure, increase hunger and promote fat retention.
In conjunction with Stanford University the University of Chicago took this a step further by then looking at the leptin (leptin sends a signal to your brain telling it you are full) and ghrelin levels in 12 healthy men after being subjected to two days of adequate sleep and two days of sleep deprivation. They found that when sleep was restricted leptin levels went down and ghrelin levels went up. Thus, resulting in increased appetites and an inability to get full. They also found that the participants had an increased craving for high carbohydrate, calorie dense food.
Standard and the University of Wisconsin then took this even a step farther. They had 1,000 volunteers report the number of hours they slept each night. Then measured their leptin and ghrelin levels and charted their weight. Not surprisingly they found that those who slept less had lower leptin levels, higher ghrelin levels weighed more, and had a higher level of body fat.
If you've been dieting and exercising, but are having trouble losing weight or not happy with your progress check your sleep. We each need between 7-8 hours of sleep a night. Even if you sleep less and don't think you need it you probably do, so many of us are used to functioning with a lack of sleep that we no longer remember what it feels like to be fully rested and recharged. Sometimes we just don't know how bad we felt until we feel good again.
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From now until Tuesday the 31st if you put $100 on Club Bucks you get 3 Free Shakes!!
Resolution Solution we are wrapping up our last week! Make sure you get your final challenge in and SCHEDULE for your measurements and last weigh in. If you just show up a coach may not be available to measure you. Measurements must be complete by 11 am on Saturday the 28th.
www.definedfitnesswexford.com
We Change Lives!
Thursday, March 26, 2015
Thursday, March 19, 2015
Improve your Overall Health
Incorporating the following 5 tips will help you to improve on your overall health.
1. Exercise Regularly- I mean actually exercise, walking and gardening do not count here. You need to work as hard as you can, but this is relevant to your fitness level. The best way to do this is by using strength training and interval training where you are able to push yourself a little more each workout.
2. Eat more fruits and veggies- Yes they may cost more, but they are packed full of nutrients that your body needs and are a low calorie option.
3. Avoid sugar like the plague- More and more research is showing how detrimental to our health sugar is. In fact, sugar has been shown to be as addictive as drugs and more harmful than alcohol, which is a sugar, but yet is consumed in mass quantities. And sugar is not just in candy and desserts, its found in bread, pasta, and juices too. However, sugar from fruit does not have the same effects because it is in its natural form. Just make sure you keep servings of fruit to 1-2 a day when trying to lose weight.
4. Avoid processed foods- "If it was made to sit on a shelf for years. It will sit on your hips and butt for just as long" Dan John.
5. De-stress- Take at least 10 minutes each day to relax and unwind. This could be done by reading, take a yoga class, talking with a significant other, watching a funny movie, or getting a massage. Basically anything that you enjoy and helps you relax will work.( And no having a drink or eating don't count, no matter how enjoyable or relaxing they may be)
For those of you who haven' t heard the good news! WE'RE MOVING! Its official DF will have a new home in the near future. We have signed a lease for a brand new 6,400 Sq Ft facility! Lots of new additions to come....stay tuned for more updates!
www.definedfitnesswexford.com
We Change Lives!
1. Exercise Regularly- I mean actually exercise, walking and gardening do not count here. You need to work as hard as you can, but this is relevant to your fitness level. The best way to do this is by using strength training and interval training where you are able to push yourself a little more each workout.
2. Eat more fruits and veggies- Yes they may cost more, but they are packed full of nutrients that your body needs and are a low calorie option.
3. Avoid sugar like the plague- More and more research is showing how detrimental to our health sugar is. In fact, sugar has been shown to be as addictive as drugs and more harmful than alcohol, which is a sugar, but yet is consumed in mass quantities. And sugar is not just in candy and desserts, its found in bread, pasta, and juices too. However, sugar from fruit does not have the same effects because it is in its natural form. Just make sure you keep servings of fruit to 1-2 a day when trying to lose weight.
4. Avoid processed foods- "If it was made to sit on a shelf for years. It will sit on your hips and butt for just as long" Dan John.
5. De-stress- Take at least 10 minutes each day to relax and unwind. This could be done by reading, take a yoga class, talking with a significant other, watching a funny movie, or getting a massage. Basically anything that you enjoy and helps you relax will work.( And no having a drink or eating don't count, no matter how enjoyable or relaxing they may be)
For those of you who haven' t heard the good news! WE'RE MOVING! Its official DF will have a new home in the near future. We have signed a lease for a brand new 6,400 Sq Ft facility! Lots of new additions to come....stay tuned for more updates!
www.definedfitnesswexford.com
We Change Lives!
Thursday, March 12, 2015
Working Out, For More Than Just Being Skinny
When you think about exercise what is the first thing you think?
Primarily, people tend to link exercise with the superficial, of how their bodies look. However, exercise is more than just looking good. If you solely base your success and self worth on the number on the scale you may miss many of the other amazing health benefits, which are right in front of you, that come through exercising regularly.
Primarily, people tend to link exercise with the superficial, of how their bodies look. However, exercise is more than just looking good. If you solely base your success and self worth on the number on the scale you may miss many of the other amazing health benefits, which are right in front of you, that come through exercising regularly.
#1 Empowerment:
By incorporating a strength training into your exercise regime not only will get you feeling toned and strong, but also create a feeling of empowerment that comes through the increased ease of everyday activities. We have seen members start at DF who could not go grocery shopping with out their spouse because they had trouble unloading cases of water into their car. To being able to rearrange all the furniture in their house a few months later all because of functional resistance training.
By incorporating a strength training into your exercise regime not only will get you feeling toned and strong, but also create a feeling of empowerment that comes through the increased ease of everyday activities. We have seen members start at DF who could not go grocery shopping with out their spouse because they had trouble unloading cases of water into their car. To being able to rearrange all the furniture in their house a few months later all because of functional resistance training.
#2 Happiness and Stress Relief:
"R-E-L-A-X", to quote Packers quarterback Aaron Rogers. Drop those shoulders that are up to your ears full of stress. Stress can eat you alive by forcing you to lose sleep, make poor nutrition choices, and spike blood pressure. Regular exercise can provide an outlet to release stress and not allow it to diminish quality of life and health. Exercising for you 45-minutes three times a week is all it takes to see a reduction in stress levels and improved mental health. Many times you can walk into the gym stressed out and drained to only walk out 45-minutes later rejuvenated. Just goes to prove, "The only workout you ever regret doing is the one you didn't do."
"R-E-L-A-X", to quote Packers quarterback Aaron Rogers. Drop those shoulders that are up to your ears full of stress. Stress can eat you alive by forcing you to lose sleep, make poor nutrition choices, and spike blood pressure. Regular exercise can provide an outlet to release stress and not allow it to diminish quality of life and health. Exercising for you 45-minutes three times a week is all it takes to see a reduction in stress levels and improved mental health. Many times you can walk into the gym stressed out and drained to only walk out 45-minutes later rejuvenated. Just goes to prove, "The only workout you ever regret doing is the one you didn't do."
#3 Watch Your Children's Children Grow:
One of the most common goals we hear is wanting to be around for and enjoy their grandchildren as long as possible. Exercise can make that dream a reality. You will experience increased energy levels, improved overall health, improved balance, increased endurance, and increased bone density. All while giving you the ability to run, jump and get up off the floor with ease. People who regularly participate in functional resistance training tend to look and act 10 years younger than people of the same age who don't (you can't get that with jogging:).
One of the most common goals we hear is wanting to be around for and enjoy their grandchildren as long as possible. Exercise can make that dream a reality. You will experience increased energy levels, improved overall health, improved balance, increased endurance, and increased bone density. All while giving you the ability to run, jump and get up off the floor with ease. People who regularly participate in functional resistance training tend to look and act 10 years younger than people of the same age who don't (you can't get that with jogging:).
#4 Improved Body Image:
We all want to feel confident in what we are wearing. There is nothing worse than spending hours at the mall trying on endless outfits, only to come home empty handed because we didn't like the way anything looked on you. You may not be the dress size you want to be YET, but exercise and proper nutrition will get you there. Exercise is a good way to boost your confidence, and lets face it we are all happier when we feel comfortable and confident in what we are wearing.
www.DefinedFitnessWexford.com
We Change Lives!
We all want to feel confident in what we are wearing. There is nothing worse than spending hours at the mall trying on endless outfits, only to come home empty handed because we didn't like the way anything looked on you. You may not be the dress size you want to be YET, but exercise and proper nutrition will get you there. Exercise is a good way to boost your confidence, and lets face it we are all happier when we feel comfortable and confident in what we are wearing.
www.DefinedFitnessWexford.com
We Change Lives!
Thursday, March 5, 2015
March Madness
March Birthdays
Amy Pusateri, Jim Werkmeister, Linda Bagley, Yvonne Hawkins, Deborah Hessinger, John Kidder, Denny Allerton
March Shakes
March is Girl Scout Cookie Month! We have girl scout cookie inspired shakes at DF this month. Try a Samoa or Thin Mint today!
Frequent Sweaters for February
Denny Allerton, Adrienne Rively, Robin Jimerson, Sue DePra, Andrea Morse, Marcie Berry, Paula Heinricher, Vicki Rothermel, Mark Paulson, Gretchen McNaughton, Annette Cancelmi, Terry Mosco, Tom DePra, Mary Ann Farrell, Lisa Paulson, Kerry Schurman, Ann Miner, Ken Ross, Joyce McGuirk, Amy Pusateri, Patti Hasselbush, Frank Zappala, Mary Eyler, Susann Enica, Paul Pusateri, Mary Lou Shenot, David Goldstein, Eleanor Sargent, Lori Ross, Kim Hays, Sheryl Simon, Barb Bain, Chris McCuen, Melanie West
Great Job getting your 10+ visits in guys!
*Starting in March we are asking each of you to take responsibility for remembering your card to scan in and not relying on us to do it for you. The best way is to download our app and enter in your card so that you always have it with you. Thanks for your cooperation!
Get "Sloshed" with Defined Fitness Wexford
Don't forget to sign up and come out to our Slosh Pipe workout and stay for a drink or two on Friday, March 13th, starting at 5:15 pm!! Bring your friends, family, spouse, and/or the kids. Reserve your spot today by signing up at the front desk!
Amy Pusateri, Jim Werkmeister, Linda Bagley, Yvonne Hawkins, Deborah Hessinger, John Kidder, Denny Allerton
March Shakes
March is Girl Scout Cookie Month! We have girl scout cookie inspired shakes at DF this month. Try a Samoa or Thin Mint today!
Frequent Sweaters for February
Denny Allerton, Adrienne Rively, Robin Jimerson, Sue DePra, Andrea Morse, Marcie Berry, Paula Heinricher, Vicki Rothermel, Mark Paulson, Gretchen McNaughton, Annette Cancelmi, Terry Mosco, Tom DePra, Mary Ann Farrell, Lisa Paulson, Kerry Schurman, Ann Miner, Ken Ross, Joyce McGuirk, Amy Pusateri, Patti Hasselbush, Frank Zappala, Mary Eyler, Susann Enica, Paul Pusateri, Mary Lou Shenot, David Goldstein, Eleanor Sargent, Lori Ross, Kim Hays, Sheryl Simon, Barb Bain, Chris McCuen, Melanie West
Great Job getting your 10+ visits in guys!
*Starting in March we are asking each of you to take responsibility for remembering your card to scan in and not relying on us to do it for you. The best way is to download our app and enter in your card so that you always have it with you. Thanks for your cooperation!
Get "Sloshed" with Defined Fitness Wexford
Don't forget to sign up and come out to our Slosh Pipe workout and stay for a drink or two on Friday, March 13th, starting at 5:15 pm!! Bring your friends, family, spouse, and/or the kids. Reserve your spot today by signing up at the front desk!
Kettlebell Fundamentals Workshop
DF is hosting a Kettlebell Fundamentals Workshop on Saturday, March 28th, from 11am-2pm. Come join us to learn the philosophy behind Kettlebell training. Along with the proper technique of each movement and exercise. This will include but is not limited to learning how to properly execute Snatch, Clean, Swing, Deadlift and many more.
DF is hosting a Kettlebell Fundamentals Workshop on Saturday, March 28th, from 11am-2pm. Come join us to learn the philosophy behind Kettlebell training. Along with the proper technique of each movement and exercise. This will include but is not limited to learning how to properly execute Snatch, Clean, Swing, Deadlift and many more.
Spots are limited to 25 people only! The workshop is $25 to attend and spots will be held for those who have paid, on a first come first serve basis. Get your spot before they're gone!
*Here is a little video that shows just one of the movements we will be breaking down during the workshop
https://vimeo.com/121316823?utm_source=email&utm_medium=clip-transcode_complete-finished-20120100&utm_campaign=7701&email_id=Y2xpcF90cmFuc2NvZGVkfDkzMmRjYWJmNGUxMDc5ZDE2NmM4ZmEzYTQ5ZGYxOTRiNDg0fDEzMTg3ODM2fDE0MjU1MjQwNjZ8NzcwMQ%3D%3D
Week 4 Standings so far!! Keep up the good work guys!! There is only a few more weeks to go, so keep it up! The "Bloody Plankers" are in the lead, but "Beer Bellies" are nipping at their heels.
*Here is a little video that shows just one of the movements we will be breaking down during the workshop
Week 4 Standings so far!! Keep up the good work guys!! There is only a few more weeks to go, so keep it up! The "Bloody Plankers" are in the lead, but "Beer Bellies" are nipping at their heels.
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