Shutting Down for a Good Nights Sleep

Getting a good nights sleep is critical to your health. Not getting enough sleep results can actually lead to obesity!

A large, new study, for example, provides the latest in a flurry of evidence suggesting that the nation's obesity epidemic is being driven, at least in part, by a corresponding decrease in the average number of hours that Americans are sleeping, possibly by disrupting hormones that regulate appetite. The analysis of a nationally representative sample of nearly 10,000 adults found that those between the ages of 32 and 49 who sleep less than seven hours a night are significantly more likely to be obese.

During sleep your body:

• Metabolize carbohydrates properly,
• Maintains leptin, growth hormones, proper blood pressure and insulin resistance,
• Keep a positive attitude through decreased anxiety and perceived stress.

We need to re-learn how to switch off our minds and allow them to peacefully rest. The truth is modern insomnia is not our faults but rather a consequence of the society we live in and our inability to switch off or focus.

Office workers are interrupted every three minutes, so at best we have a three-minute attention span, and 62% of us are addicted to email.

A recent study at the University of California calculated that we are bombarded with 34 gigabytes of information a day, including roughly 100,000 words (a figure that has more than doubled in the past 30 years).

Some things you can do to help shut of your mind (Via Zend to Fitness)

1. Exercise – Both Physical and Mental exercise can help focus, remember the calm state of mind after a long run or swim? Or ever notice how mind chatter stops during a stimulating movie or solving something.

2. Limit Internet Time - If you have a blackberry constantly alerting you set it to alert less often, check your e-mail once every hour or even less. Also try not to keep too many windows or tabs open at a time as this can be distracting & overwhelming.

3. Rest - Short naps can re-focus your mind, especially mid afternoon. Partaking in things you enjoy also count as rest like reading and other hobbies. Also look into forms of meditation.

4. Get outdoors - If you happen to work in a frantic environment make sure you spend your lunch breaks or any breaks you have in a less busy environment whether it be outdoors or a quiet coffee shop. Of course in the summer take lunch in the park or anywhere green.

5. Have a To Do list - This will help you know where you stand throughout the day and give a sense of accomplishment once you have done all the stuff listed. Do things one at a time.

Exercise Tip "Temple Pose"

I use this exercise as a “definer” with my clients I see one- on- one or with “”. It is called the

“Temple Pose” and a great way to increase knee strength and stability. I may have my clients perform a major leg exercise such as DB walking lunges with bicep curls for 30 reps. Then rack the DB’s and perform the Temple Pose as follows:

Stand with feet at least 4 feet apart. Turn the toes out to 45 degrees.

Bring palms together at heart level ,lifting the chest and drop the shoulders. (No neck involvement here!)/

Inhale, and bend knees until thighs are parallel to the floor . Make sure your knees are over feet. Keep weight distributed evenly throughout the entire foot. This keeps knees free of stress. Keep your back straight, belly button pressed toward your spine. Drop your tailbone down.

Hold this pose for 15 breaths, release and return to standing. Repeat this 3-5 times. That is “one set”

Continue for 4 sets of the DB lunges followed by the Temple Pose

Health Magazine, May issue By Sara Ivanhoe

Brenda's Bulletin - Cellulite

Cellulite is a skin alteration, sometimes known as “orange Peel” “mattress” or “dimpling”

It is found in the subcutaneous tissue layers on our body. The top layer of our skin is the epidermis. The second layer is the dermis. The dermis is filled with hair follicles, blood vessels, nerve receptors, and connective tissue.

There are 3 layers of the subcutaneous and this is where cellulite is found.

Men rarely have visible cellulite because their epidermis and subcutaneous tissue is thicker. Fat cell structure differs in the 3^rd trimester of fetus development and this is where it is manifested at birth.

There is evidence that men born deficient in male hormones often have subcutaneous fat or “cellulite” similar to females.

Stay “tuned” for more next week…….

Fitness By Phone Summer Special

Sign up for FBP!! Before May 31^st!.

Starter Program 1 or Starter Program 2, 10% off the price. That is $240 off the full price. Also receive the Caltrac and heart rate monitor at no charge ($160 value).

I train individuals throughout the United States. So if you want to lose fat, get heart “smart” and learn how to exercise without being at a specific place , at a specific time, or with a specific person, then call me NOW- 505-440-0447, email at brenda@bodiesbefit.com or visit my website at Bodies Be Fit

Fitness By Phone Referrals

For my current Bodies Be Fit Clients: Do you have a friend or family member who is looking for a personal trainer, I would love to help no matter where they live! You will receive ½ off of your monthly fee for an Fitness by Phone Referrals!!!

Why Should I Hire a Personal Trainer?

Hiring a Fitness By Phone personal trainer is a great way to get over plateaus, when you are “stuck” with your personal goals. You can be given different ideas for training, that challenge you mentally and physically, while keeping your workouts safe. A personal trainer will also show you how to cross train, pushing you to another level you are not familiar with.

You will be introduce to various machines that can stimulate muscle groups in unique ways that will increase your strength and endurance.

A great personal trainer will also give you ideas for burning more calories outside of the gym. (yes, Fitness By Phone!!!!!)

You will also be given exercise techniques that can help overcome a plateau. Why not perform a standing cable chest press with one arm while shoulder pressing with the other hand using a dumbbell?

Try performing a side lunge on a slide board while using a bicep curling with a kettle bell?

Improve your bone density by: lunge walking with dumbbells for 50 reps and then going to my TRX and do 20 large hop explosive squats to increase bone density and lessen the change of Osteoporosis.

Try being the tortoise and the hare: Sprint as fast as you can on the treadmill for 1 minute while your friend next to you is being the hare. Then you become the tortoise and recover for one minute while your friend is the hare, pushing the “envelope” burning the fat calories needed to reach your goals. Do this for 15 minutes and you will see changes!!!!!

Personal Trainers can give you ideas outside of the gym to help you burn more calories. (yes, Fitness By Phone!!!!!) Personal Trainers are not for Hollywood stars, but are useful for everyone, young and old. Visit my site to see Fitness By Phone Success Stories

Best Kind of Asparagus

With many different Asparagus options, which kind is the best for you? All of them will give you some form of nutrition, however, the optimal choice is bright green asparagus. If the green asparagus is too thin, it means that it has been planted too close together. Large asparagus is younger and more vigorous.

White asparagus comes from the same plant as the green ones, but is grown out of the sun so no chlorophyll develops. This means it is lower in nutrients such as protein, vitamin C, calcium, and niacin.

Purple asparagus has 20% more sugars and is sweeter. The color comes from antioxidants called anthocyanins.

To keep asparagus fresh always:

• Store asparagus in the refrigerator in the dark
• Don’t defrost asparagus before cooking
• Storing asparagus in water keeps it fresh.

Exercise Tip

After a 2-3 minute cardiovascular interval training, leg presses, or DB walking lunges, perform the following exercise immediately :

UFC’s
Start in a low squat position, drop to one knee on the floor, then the other knee, then bring one knee up, then the other knee up. Stay low in the squat position throughout and do them as fast as you can. This is a tried and-true wrestling move.

Bisphenol A or BPA

The Journal Of Medical Association found people with high levels of bisphenol A or BPA were twice as likely to suffer cardiovascular disease. One more concern, once inside the body, it acts like the hormone estrogen, and may be cause of endocrine abnormalities or reproductive abnormalities. While waiting for FDA to change BPA regulations, you might want to use wooden or bamboo spoons, glass or ceramic dishes, especially when heating foods. And regarding plastic drinking bottles, if it reads “7” on the bottom of the bottle, toss it!! It reads, 2,4, or 5, it is BPA free. So DITCH those plastics!! You will feel better in the long run!

Eat More Pumpkin Pie!

You don’t have to wait until Thanksgiving for pumpkin pie. Why not make it on a regular basis without the added fat . I love it!

Eating pumpkin:

Muscle-fuels the muscles and rich in beta carotene that decreases certain cancers.

Loaded with potassium --which help decrease the risk for hypertension.

High in fiber-- may help to prevent cancer, heart disease, and other ailments.

Skin--contains A and C, as well as zinc and alpha-hydroxy-acids which helps to reduce the signs of aging. Great on the skin.

Bowel--the amount of fiber is great for the bowel health of an individual and your pets!! Yes , just ask Mike Scholnik and Joyce Haden, owners of Excalibur , Realty and Investment in Albuquerque, NM. They give their 2 dogs a spoonful daily for healthy bowel movements. They never miss a day!!!

So make a pumpkin pie using skim milk, egg whites, and half the sugar. Wonderful dessert or in between snack.

Not too much whip cream now!!!!!

Glutamine

Glutamine the most common amino acid found in the body. It is the primary transport of nitrogen into your muscle cells. When you exercise, glutamine is depleted in your body. Strength is decreased, and so is your recovery. Glutamine is a must in protein metabolism., cell volumizing, and helps prevent muscle break down. Glutamine increases the body to secrete Human Growth Hormone, which helps you metabolize body fat and support new muscle growth. Glutamine helps maintain intestinal function and aids in the immunes support as well.. Becoming ill or losing lean muscle mass are important signs of glutamine deficiency. Many health professionals whose patients are burn or cancer victims are given glutamine in the hopes of sparing muscle break down. suffer from cancer or d give patients glutamine

Body builders should take 10-15 grams of L-Glutamine 2-3 times a day

Exercise Tip

You don’t have time to exercise. So here is a great helpful hint: Why not jump rope, hoola hoop, jumping jacks, twist, or wacky jacks 1 minute on the hour of your day. You will burn 15-25 calories per minute!!!!

Jamie Olivers Food Revolution

We have been hearing rumblings about Jamie Oliver's Food Revolution. This is a new reality show documenting a trip to Huntington, West Virginia, a town known for it's high obesity rates.

He gives insight into the lunch programs that kids are being fed in school:

"Although some major steps had been taken in West Virginia’s schools to improve food standards in schools, the nutritional regulations set by the American Government still allowed for pizza to be served for breakfast, French fries to be served as a vegetable and junk food to be served every day without any cutlery or crockery – sloppy joes, burgers, bad-quality hot dogs, corn dogs, burgers, nuggets. All of this food is riddled with large quantities of ‘E’ numbers, additives and non-food items. There was no regulation set for sugar intake and this was a massive problem bearing in mind one of the biggest problems is diabetes. If you speak to any pediatrician and say “identify the main enemy” they would say sugar. There is nearly as much sugar in a carton of milk as in a can of pop! There is sugar in the cereal, there is sugar in the bread, there is sugar here there and every bloomin’ where! Why? Because it is cheap and the fast food industry has gotten us addicted to it. Ultimately what I am saying is – although big steps have been made, junk food was still being served to those kids. "

We highly recommend that you check out more on his website for ideas and inspiration on eating healthier.