All posts by gshort@shortfam.com

BeachBody, Health

Sleep and Muscle Growth By Karen Tonnis

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Your mission: to add bulk, or form some well-defined curves. The prescription:
get some sleep!

Crazy as it sounds, that’s the advice you’ll get from bodybuilders, trainers,
professional coaches, and fitness experts in general. The fact is your body can
only heal, repair, and grow during deep sleep.

You can be doing the right things—perfectly portioning out your food, doing
hardcore lifting that pushes you to the edge—but all that effort will be negated
without enough recovery.

You can’t cheat on sleep. We know sleep is
essential to life, just like eating and breathing. But there are many theories
as to exactly whywe sleep, with no one clear answer.

One is that sleep “restores” what our bodies lose while we’re awake. And recent findings actually support this theory, showing that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and the release of growth hormones, occur mostly, or as noted above, only during
sleep.

Warning signs that you’re sleep-deprived. Have a sneaking suspicion you
might not be getting the sleep you need? You’re not alone. An estimated 50 to 70
million people in the U.S. don’t get adequate sleep every night. Here are a few
classic signs:

  1. – Hitting the snooze button consistently on your alarm clock
  2. – Yawning uncontrollably and at inappropriate times (e.g., workplace meetings, parent-teacher conferences)
  3. – Feeling sluggish in the afternoon
  4. – Getting drowsy while driving
  5. – Having heavy eyelids and watery eyes
  6. – Experiencing memory lapses
  7. – Experiencing irritability and low energy
  8. – Feeling excessive hungriness or a complete
    lack of appetite

Tips for catching quality z’s. Now that you know how important sleep is, don’t let it get away from you. Here are some handy tips to make the most of your rest time.

  1. – From 4 to 6 hours before bedtime, avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.
  2. – Keep a regular sleep schedule. Go to bed at the same time every night. And wake up at the same time every morning. If you’re getting enough sleep, you’ll wake up automatically without an alarm clock.
  3. – Get regular exercise. Physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful.
  4. – Have a relaxing bedtime routine that eases the transition between being awake and sleeping.
  5. – Sleep primarily at night. Short naps are great for recharging and catching up on missed sleep, but too many naps, and naps that are too long, can interfere with your regular schedule.

Make the most of your workouts. Be honest with yourself. If you’re doing the work and the healthy eating plan and you’re still not seeing great results, it could be lack
of sleep that’s holding back your progress. Remember, your body is an incredible
machine. Give it a chance to recover and build for the jump-start you’ve been
looking for.

 

References:

Sleep and muscle recover: Endocrinological and molecular basis for a
new and promising hypothesis. Dattilo, M,. H.K. Antunes, A. Medeiros,
M. Mônico Neto, H.S. Souza, S. Tufik, and M.T. de Mello, Centro de Estudos em
Psicobiologia e Exercício (CEPE), São Paulo, Brazil, April 2011.

Healthy Sleep: Understanding the third of our
lives we so often take for granted, Web site, the Division of Sleep
Medicine at Harvard Medical School, © 2008.

BeachBody, Health, Newsletter

August 7th Newletter

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 Coach GShort’s August 7th Newletter
 CoachGShort Weekly News Letter – August 7th 2011

 To all those looking for support please come to our TEAM Thread!!!  Most of the team is doing P90X but there are poeple that are moving on to  Insanity, Hip Hop Abs, and Turbo Fire!!!  So come get the support that you deserve!!!

 After reading some articles that my coach sent me I found the 4 laws of working out per Tony Horton:

1st  Law: Variety

Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious and creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.

2nd Law: Consistency

Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Done consistently, moderate forms of exercise provide far better results than the occasional full-body pummeling. A lifestyle that includes doing multiple forms of exercise 5 to 6 days a week guarantees results.

3rd Law: Intensity

You’re tougher than you think. The fear of pain or injury from working out is a mindset steeped in failure. You must learn to “find the line.” Do the extra rep or two, increase your range of motion, and up the resistance as you get stronger. Intensity goes hand in hand with variety and consistency. And all three factors work as a triad that creates a platform for success.

4th Law: Purpose

Exercising and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community. If you’d never found Beachbody®, you might be right back where you were—isolated and with nothing to share, because you weren’t doing anything with anyone.

 

I truly believe in this product! I can’t say that everyone will have the same
reaction as my wife has had and I truly cannot say that the doctor treatments
have not had a hand it her increased energy but going from 2 months ago when she
was complaining about not having any energy to get out of bed to going to her third week of Power 90, I can say I am a believer in this product and so is she.

See what these doctors say about shakeology!!

I recommend giving this product a try and with the Beach Body Bottom-of-the-Bag guarantee if you are not totally satisfied in the first 30 day you can return it for a full refund (less s&h). If you are interested in trying a sample please either message me on teambeachbody.com or send me an email at gshort@shortfam.com and if you are ready to order please follow this link: http://myshakeology.com/esuite/home/coachgshort

Beach Body Coaching Team!!!

“End the TREND” is just a saying, it a way of being.  Our country is fight major problems right now and one of them is obesity!  Watch this news report from
ABC News on childhood obesity:

What is holding you back?!?

Help pick up the fight!!!

Take a look at Bethany D. and her success story as a BeachBody Coach:

Bethany D.

What are some of the benefits of being a coach?

  • Help other discover the Beach Body products and
    programs
  • Discounts on all Beach Body products and programs
  • Opportunity to supplement you income while working out and sharing your experiences with Beach Body.

Now is the time to join. For more information please message me on
teambeachbody.com or email me at gshort@shortfam.com.

Motivational Video: Take a look at Jerry D. and his amazing story! http://beachbodycoach.com/esuite/home/CoachGShort?bctid=1915380886

Thanks for all the good work and support everyone is showing each other.

Gregory Short – Independent BeachBody Coach

 

 

Family, Fun, Something to do

Clark Planetarium & We Are Astronomers free screening

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What a fantastic place for the family to spend some time together.  They have a lot of exhibits that you can go through and play with and there is a lot of information about NASA and the universe in general.  This is the first time that I have been to the Clark Planetarium and I think that last time I went to the old Hansen Planetarium was in High School for one of their laser shows.

Before the show we took a little stroll on the Moon and then headed over to Mars!

 

 

The boy is having a little trouble breathing without and oxygen, LOL!

 

Me and the kids on Mars!

 

 

 

 

 

 

The dome theater was impressive and unlike a regular movie you want to be at the very back of the theater to make sure you can see the whole ceiling.  I used a program 360Panorama recommend by my Friend Sean Blake to take the picture above.  Look at the 180 degree view here http://360.io/97x3UJ

Health

Portion Control with Ben & Jerry’s!!!

This is the only way I can eat ice cream.  Single 3.6 oz serving!!!  I know that if would have bought the quart, I would have eaten most of it.  No one said that you can’t eat what you like, you just have to make sure that you eat it in the right portions.  I made room for a serving of ice cream and I was still below my daily calorie allowance.

Plus I have never had Cherry Garcia and now I know what I have been missing.

Fun, Something to do

We are Astronomers

2 Comments

 

Do you know what an astronomer does? Today’s astronomer is not the lone observer of past centuries. We Are Astronomers reveals the global collaboration, technology and dedication required to answer the unresolved questions of the Universe.

We Are Astronomers narrated by David Tennant is an exciting new 360° Fulldome digital planetarium show.

On Saturday and Sunday Aug. 6th & 7th @ 1:30 PM Clark Planetarium will be holding a speical screening.  It is a first come first server seating so come early and we will see you there!

WAA Trailer 1 from NSC Creative on Vimeo.

Newsletter

August 1st Newsletter

CoachGShort Weekly News Letter – August 1st 2011

So my wonderful wife found this article on “20 Habits that
Make You FAT!”

Decades ago, around the time of Steven Tyler’s last haircut, a completely wrong-headed idea started being passed around America’s dinner tables: Eating fat makes you fat.

Wrong. Eating fat won’t make you fat, any more than eating money will make you
rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually
have just as many calories as their full-fat versions, because of added sugar
and chemicals. And there’s no debate on this one: Since we made “cut down on
fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has
doubled. Among children, it has tripled. That’s a failed food policy if ever
there was one.

But it’s just one of many “get fat” habits that can be turned into a“slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat
This, Not That! No-Diet Diet.

FAT HABIT #1: Eating “low-fat”

It sounds crazy, but I want you to stop buying foods marketed as low-fat or
fat-free. Typically, they save you only a few calories and, in doing so, they
replace harmless fats with low-performing carbohydrates that digest
quickly—causing a sugar rush and, immediately afterward, rebound hunger.
Researchers from the University of Alabama at Birmingham found that meals that
limited carbohydrates to 43 percent were more filling and had a milder effect
on blood sugar than meals with 55 percent carbohydrates. That means you’ll
store less body fat and be less likely to eat more later.

FAT HABIT #2: Not seeking nutrition advice

Good news here: By reading this, you’re already forming habits that can help
you shed pounds. When Canadian researchers sent diet and exercise advice to
more than 1,000 people, they found that the recipients began eating smarter and
working more physical activity into their daily routines. Not surprisingly, the
habits of the non-recipients didn’t budge.

FAT HABIT #3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put
on 2½ times more belly fat, while those who sleep more than eight hours pack on
only slightly less than that. Shoot for an average of six to seven hours of
sleep per night—the optimal amount for weight control.

FAT HABIT #4: Eating free restaurant foods

Breadsticks, biscuits, and chips and salsa may be complimentary at some
restaurants, but that doesn’t mean you won’t pay for them. Every time you eat
one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits,
you’re adding an additional 150 calories to your meal. Eat three over the
course of dinner and that’s 450 calories. That’s also roughly the number of
calories you can expect for every basket of tortilla chips you get at your
local Mexican restaurant. What’s worse, none of these calories comes paired
with any redeeming nutritional value. Consider them junk food on steroids.

FAT HABIT #5: Drinking soda—even diet!

The average American guzzles nearly a full gallon of soda every week. Why is
that so bad? Because a 2005 study found that drinking one to two sodas per day
increases your chances of being overweight or obese by nearly 33 percent. And
diet soda is no better. When researchers in San Antonio tracked a group of
elderly subjects for nearly a decade, they found that compared to nondrinkers,
those who drank two or more diet sodas a day watched their waistlines increase
five times faster. The researchers theorize that the artificial sweeteners
trigger appetite cues, causing you to unconsciously eat more at subsequent
meals.

FAT HABIT #6: Skipping meals

In a 2011 national survey from the Calorie Control Council, 17 percent of
Americans admitted to skipping meals to lose weight. The problem is, skipping
meals actually increases your odds of obesity, especially when it comes to
breakfast. A study from the American
Journal of Epidemiology found that people who cut out the morning
meal were 4.5 times more likely to be obese. Why? Skipping meals slows your
metabolism and boosts your hunger. That puts your body in prime fat-storage
mode and increases your odds of overeating at the next meal.

FAT HABIT #7: Eating too quickly

If your body has one major flaw, this is it: It takes 20 minutes for your
stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per
meal, but compared to their fast-eating peers, they felt like they had eaten
more. What’s 66 calories, you ask? If you can do that at every meal, you’ll
lose more than 20 pounds a year!

FAT HABIT #8: Watching too much TV

A University of Vermont study found that overweight participants who reduced
their TV time by just 50 percent burned an additional 119 calories a day on
average. That’s an automatic 12-pound annual loss! Maximize those results by
multitasking while you watch—even light household tasks will further bump up
your caloric burn. Plus, if your hands are occupied with dishes or laundry,
you’ll be less likely to mindlessly snack—the other main occupational hazard
associated with tube time.

FAT HABIT #9: Ordering the combo meal

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo”
or “value meal.” Why? Because when you order items bundled together,
you’re likely to buy more food than you want. You’re better off ordering your
food piecemeal. That way you won’t be influenced by pricing schemes designed to
hustle a few more cents out of your pocket.

FAT HABIT #10: Facing the buffet

Cornell researchers found that when eating at a buffet-style restaurant, obese
diners were 15 percent more likely to choose seats with a clear view of the
food. Your move: Choose a seat that places your back toward the spread. It will
help you avoid fixating on the food.

FAT HABIT #11: Eating off larger plates

One study found that when given an option, a whopping 98.6 percent of obese
individuals opt for larger plates. Translation: More food, more calories, and
more body fat. Keep your portions in check by choosing smaller serving dishes.
If need be, you can always go back for seconds.

FAT HABIT #12: Putting serving dishes on the table

Resist setting out foods buffet- or family-style, and opt instead to serve them
from the kitchen. A study in the journal Obesity
found that when food is served from the dinner table, people consume 35 percent
more over the course of the meal. When an additional helping requires leaving
the table, people hesitate to go back for more.

FAT HABIT #13: Choosing white bread

A study from the American Journal of Clinical Nutrition found that when obese subjects
incorporated whole grains into their diets, they lost more abdominal fat over
the course of 12 weeks. There are likely multiple factors at play, but the most
notable is this: Whole grain foods pack in more fiber and an overall stronger
nutritional package than their refined-grain counterparts.

FAT HABIT #14: Taking big bites

The American Journal of
Clinical Nutrition found that people who took large bites of food
consumed 52 percent more calories in one sitting than those who took small
bites and chewed longer. By cutting food into smaller pieces, you can increase
satiety and enjoy your food more thoroughly. A good general rule? The smaller
your bites, the thinner your waistline.

FAT HABIT #15: Not drinking enough water

Adequate water intake is essential for all your body’s functions, and the more
you drink, the better your chances of staying thin. In one University of Utah
study, dieting participants who were instructed to drink two cups of water
before each meal lost 30 percent more weight than their thirsty peers. And you
can magnify the effect by adding ice. German researchers found that six cups of
cold water a day could prompt a metabolic boost that incinerates 50 daily
calories. That’s enough to shed five pounds a year!

FAT HABIT #16: Having overweight friends

Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do
with the social norms that you’re exposed to. Rather than ditch a friend who
starts to put on a few extra pounds though, suggest healthy activities that you
can do together, and avoid letting him or her dictate the meal (“Let’s split
the cheesecake!”)

FAT HABIT #17: Eating too late

Your body can burn flab while you sleep, but only if it isn’t too busy processing
a full stomach. A new study in the journal Obesity
looked at the sleeping and eating habits of 52 people over seven days, and it
found that those who ate after 8 p.m. took in the most daily calories and had
the highest BMIs.

FAT HABIT #18: Not using a scale

Looking at your body weight reinforces weight-loss goals and makes it difficult
to cheat your diet. When University of Minnesota researchers observed dieters
who weighed themselves daily, they discovered that the routine of stepping on a
scale helped those people lose twice as much weight as those who weighed
themselves less frequently. Avoid being thrown of by natural fluctuations in
body weight by stepping onto the scale at the same time every day.

FAT HABIT #19: Drinking fruity beverages

Most restaurants and bars have ditched their fresh-fruit recipes in favor of
viscous syrups made mostly from high fructose corn syrup and thickening agents.
As a general rule, the more garnishes a drink has hanging from its rim, the
worse it is for your waistline.

FAT HABIT #20: Eating when emotional

A study from the University of Alabama found that emotional eaters—those who
admitted eating in response to emotional stress—were 13 times more likely to be
overweight or obese. If you feel the urge to eat in response to stress, try
chewing a piece of gum, chugging a glass of water, or taking a walk around the
block. Create an automatic response that doesn’t involve food and you’ll
prevent yourself from overloading on calories.

Original Story: http://health.yahoo.net/experts/eatthis/20-habits-that-make-you-fat

 

So in the past I have told you how this has helped my wife
get and keep her energy up though out the day.
Well I am proud to say that she is now on day 8 of Power 90 and going
strong!!!

I truly believe in this product! I can’t say that everyone
will have the same reaction as my wife has had and I truly cannot say that the
doctor treatments have not had a hand it her increased energy but going from 2
months ago when she was complaining about not having any energy to get out of
bed to going to the point of re-painting our kitchen by herself, I can say I am
a believer in this product and so is she.

I recommend giving this product a try and with the Beach
Body Bottom-of-the-Bag guarantee if you are not totally satisfied in the first
30 day you can return it for a full refund (less s&h).

If you are interested in trying a sample please either
message me on teambeachbody.com or send me an email at gshort@shortfam.com and if you are ready to order please follow this link:

http://myshakeology.com/esuite/home/coachgshort/doctors?marketLocaleCode=en

Beach Body Coaching Team!!!

 

Come join the winning team and fight the battle against obesity.  Rosshmusic, CoachF7Sapper, CoachSNorth,
Fit2betied, CoachDustinU and Stephlz have all decided to make the
commitment.  What is holding you back?!?

Take a look at Cori B. and her success story as a BeachBody
Coach:

http://beachbodycoach.com/esuite/home/CoachGShort?bctid=1011563682001

What are some of the benefits of being a coach?

  • Help other discover the Beach Body products and programs
  • Discounts on all Beach Body products and programs
  • Opportunity to supplement you income while working out and
    sharing your experiences with Beach Body.

Now is the time to join. For more information please message
me on teambeachbody.com or email me at gshort@shortfam.com.

Motivational Video:

Take a look at Jerry D. and his amazing story!

http://beachbodycoach.com/esuite/home/CoachGShort?bctid=1915380886

Thanks for all the good work and support everyone is showing
each other.

Gregory Short – Independent Beachbody Coach

Teambeachbody username: CoachGShort

Email: gshort@shortfam.com

Twitter: http://www.twitter.com/gshort76

Facebook: http://www.facebook.com/gshort76

Myfitnesspal: gshort76

Runkeeper.com: gshort76