Let me start out by saying that I have many detractors regarding this topic. Coffee and wine drinkers hate this argument and fight tooth and nail to protect their use. Here’s how I feel about both.
First off, caffeine and alcohol are both considered (by many experts) slow poisons that over time can cause many health issues down the line. Both form an acidic environment in the body which can lead to heart disease, inflammation, arthritis, diabetes and major digestive issues.
Both wreak havoc on your blood sugar and how it’s regulated. Caffeine taxes the adrenal glands which are responsible for regulating your hormones. It puts the body into a fight or flight mode (all the time) which can cause longterm ill-health effects and difficulty with weight loss. It also stimulates our central nervous system which can affect perception, moods and behavior. Although it does increase the “feel-good” neurotransmitter dopamine when we drink it, over time you need more and more caffeine for the desired effect.
Dropping these two “toxins” will help you find your natural energy without a dependence on anything outside of food to get energy or relax. Removing both will help you to have deeper and more restful sleep.
When we drink alcohol we rarely go into REM sleep, which means our bodies don’t get the healing recovery rest that we need. Over time, it also depletes serotonin in our bodies, which can then cause depression, mood swings and other issues related to low serotonin. Drinking also affects our neurotransmitters in our brain, thinking patterns, memory and hormone regulation. Not to mention what it does to the liver…I think you probably know that already!
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:
– Hitting the snooze button consistently on your alarm clock
– Yawning uncontrollably and at inappropriate times (e.g., workplace meetings, parent-teacher conferences)
– Feeling sluggish in the afternoon
– Getting drowsy while driving
– Having heavy eyelids and watery eyes
– Experiencing memory lapses
– Experiencing irritability and low energy
– 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.
– From 4 to 6 hours before bedtime, avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.
– 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.
– Get regular exercise. Physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful.
– Have a relaxing bedtime routine that eases the transition between being awake and sleeping.
– 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.
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:
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.
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.
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.
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:
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.
A little extra flavoring goes a long way. Arecent Purdue University study found that when people who didn’t regularly eat red pepper spiced up their lunches with it, they took in 66 fewer calories at a later meal. Red pepper may limit appetite, but only when eaten infrequently, the scientists say.*
