Tag Archives: muscle repair

SLEEPY TIME

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First, I would like to start by saying “Thank you” to my dog- Apple– for modeling for us today.

When we sleep our body repairs!

 

 

 

Exercising:  during resistance training, the muscles actually tear.   While sleep, the muscle rebuilds stronger to adapt to the new load demanded of it.

Sickness: during sleep, extra protein molecules are produced that help the immune system to strengthen and mend after being compromised by pollutants and infectious bacteria.

Growth:  we can’t forget that kids do a lot of growing during those important hours of sleep.

 

New studys are suggesting that getting the right 
amount of sleep may…
  • improve memory– the brain appears to restructure and reorganize memories- they become stronger
  • improve inflammation– research suggests that people who get fewer hours of sleep—six or less per night—have higher blood levels of inflammatory proteins
I look like I need sleep!

  • improve performance- A study conducted by Stanford University looked at college football players.  Those who got 10 hrs of sleep for 7-8 weeks had improved sprint time.  They also had less fatigue and stamina in the day.

  • improve grades- sleep deprivation impairs learning
  • improve attention– adults get sleepy with lack of zzzz’s, but kids get hyperactive, are inattentive and impulsive  (ADHD-like symptoms)
  • encourage a healthy weight– when sleepy, hormones that increase appetite increase in the blood; studies also show that people who were well rested lost more body fat and those who were sleep deprived lost muscle mass

  • and decrease car accidents–in 2009, the National Highway Traffic Safety Administration reported that being tired accounted for the highest number of fatal single-car crashes where the driver ran off the road. A higher number than crashes caused by alcohol! Lack of sleep affects decision making and reaction time.
So how much sleep do we need to get these wonderful benefits?
according to Better-Sleep-Better-Life.com
Newborns (0-2 months old) 12-18 hours
Infants (3-11 months old) 14-15 Hours
Toddlers (1-3 years old)l 12-14 Hours
Pre-schoolers (3-5 years old) 11-13 Hours
School-aged Children (5-10 years old) 10-11 Hours
Teens (11-17 years old) 8-9 Hours
Adults 7-9 Hours

 

 
So yes maybe I just want to show off my cute kids and my dog, but I also want us to look at our sleep time as HEALTHCARE!
 It’s necessary for us to be our best… to be on top of our game!
Apple seems to have sleep figured out.
 
Let’s take our cues from her and get some!
Sweet Dreams

LUNGE and LIFT Workout!

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WORKOUT AT HOME OR AT YOUR GYM!
This morning we did a circuit workout that challenged our

cardiovascular system and our strength!
                                  THE WORKOUT:
  • Remember to warm-up & stretch 5 minutes before you begin.
  •  Be sure to use good form with each exercise.
  • Be creative with the resistance… if you don’t have dumbbells, then use something from your home like a gallon of water!  

1. Back Row w/Dumbbell – 30 sec.

2. LUNGE to the next exercise


3. Bench Dips – 30 sec.

4. LUNGE to the next exercise

5. Bicep Curl – 30 sec. 

6. LUNGE to next exercise 

7. Push-Ups – 30 sec.

8.LUNGE to next exercise

9.Squat Jumps – 30 sec.

10. LUNGE to next exercise

11. Up-Right Row w/Kettle Bell – 30 sec.

12. Sprint back to the beginning.

Repeat 3-4 times!

Be sure to feed your body what it needs after your workout for best results!

 the PHOTOGRAPHERS 

PRE & POST WORKOUT NUTRITION

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 We work hard during our workout sessions, but this is only the beginning of the process in reaching our goals.  Our body works around the clock – especially while we sleep – building and repairing muscle after a workout.  I want to make sure we take FULL advantage of our workouts by feeding our body appropriate pre- and post workout foods!  Eating smart before and after the workout can give the body what it needs to burn fat, gain muscle and recover to its full potential!  
 
PRE-WORKOUT FOODS…
You want to grab a snack 30-60 minutes before your workout to provide your body with energy it needs to push through and sustain your workout.  
Here are some of my favorite pre-workout snacks from a list that Greatist.com published:
 
  • Dressed Up Oats  Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
  • Yoberries A-Go-Go For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
  • PB Apple  For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut or almond butter.
  • Fruit and Cottage  Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. 
  • Pre-Workout Drink  Muscle Fuel – because sometime it need to be THAT easy!
POST-WORKOUT FOODS
 After a hard workout, our muscles are hungry and we NEED to feed them right to keep our metabolism rocking.  Eat within 1 hour of your workout.  
These are post-workout snacks that I eat and love:
  • Chocolate Almond Shake 1 scoop of chocolate whey protein –  Muscle Gain Protein  – 1/2 a banana, 1 TBSP almond butter, and 1 cup of almond milk
  • Ants On A Log Spread a heap of natural peanut/almond butter over celery and top with raisins. 
  • Black Bean Omelet Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa.
  • Green Monster Smoothie Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — Claudine Morgan via Iowa Girl Eats.
  • Cottage Cheese Crunch One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.
  • Pita and Hummus One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.
  • Egg Scramble Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
  • Protein Bar  Sometimes you need something to grab and go!
  • Post-Workout Recovery Drink –
  1. Helps minimize muscle soreness after strenuous activity
  2. Supplies essential components for muscle repair to optimize muscle recovery
  3. Helps maintain and restore energy supplies during and after physical activity
  4. Contains branched-chain amino acids to support muscle recovery, growth and endurance.
 
If you have any Pre-or Post-Workout Snacks that you eat… PLEASE SHARE in the comments! 

WHAT IS HAPPENING WHILE WE SLEEP???

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I want to start by saying “Thank you” to my dog- Apple– for modeling for us today.
When we sleep our body repairs!
    • Exercising:  during resistance training, the muscles actually tear.   While sleep, the muscle rebuilds stronger to adapt to the new load demanded of it.

 

  • Sickness: during sleep, extra protein molecules are produced that help the immune system to strengthen and mend after being compromised by pollutants and infectious bacteria.

 

 

  • Growth:  we can’t forget that kids do a lot of growing during those important hours of sleep.

 

New studys are suggesting that getting the right 
amount of sleep may…
  • improve memory– the brain appears to restructure and reorganize memories- they become stronger
  • improve inflammation– research suggests that people who get fewer hours of sleep—six or less per night—have higher blood levels of inflammatory proteins
I look like I need sleep!

  • improve performance- A study conducted by Stanford University looked at college football players.  Those who got 10 hrs of sleep for 7-8 weeks had improved sprint time.  They also had less fatigue and stamina in the day.

  • improve grades- sleep deprivation impairs learning
  • improve attention– adults get sleepy with lack of zzzz’s, but kids get hyperactive, are inattentive and impulsive  (ADHD-like symptoms)
  • encourage a healthy weight– when sleepy, hormones that increase appetite increase in the blood; studies also show that people who were well rested lost more body fat and those who were sleep deprived lost muscle mass

  • and decrease car accidents–in 2009, the National Highway Traffic Safety Administration reported that being tired accounted for the highest number of fatal single-car crashes where the driver ran off the road. A higher number than crashes caused by alcohol! Lack of sleep affects decision making and reaction time.
So how much sleep do we need to get these wonderful benefits?
 
according to Better-Sleep-Better-Life.com

Newborns (0-2 months old) 12-18 hours
Infants (3-11 months old) 14-15 Hours
Toddlers (1-3 years old)l 12-14 Hours
Pre-schoolers (3-5 years old) 11-13 Hours
School-aged Children (5-10 years old) 10-11 Hours
Teens (11-17 years old) 8-9 Hours
Adults 7-9 Hours
 So yes maybe I just want to show off my cute kids and my dog, but I also want us to look at our sleep time as HEALTHCARE!
 It’s necessary for us to be our best… to be on top of our game!
Apple seems to have sleep figured out.
 Let’s take our cues from her and get some!
Sweet Dreams