How many of us get enough sleep? Be honest… do you know how many hours of sleep you get nightly? weekly? yearly? It adds up… Sleep studies suggest we spend a 1/3 of our life sleeping. But how we sleep and the events up to the actual process of sleeping affects how our sleep will be.
Most humans spend minimal dollars on a minimum grade bed, when if we spend a 1/3 of our life sleeping why be stingy? We would rather stay up way too late focusing on that brand new 50” TV on our wall or our brand new smart phone. We’re obsessed.
However most of us dont realize that when we spend pointless time on our phones in bed before sleep and that has a disruption in the production of the sleep inducing hormone, melatonin. As well as disrupting our circadian rhythms.
When we sleep, there is 2 different types of sleep… REM (rapid Eye Movement) and Non REM sleep. We Strive for the deepest sleep possible, Non REM sleep. Fitness goers this is great for you… This is when the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.
As you age, you tend to not sleep as deep. Aging is also linked to shorter time spans of sleep, although studies show you still need as much sleep as when you were younger. This also correlates to your metabolism. Researchers say your metabolism gets tired, you need to rest and restore it through sleep.
Heres your CHALLENGE for this week. Can you go to bed an hour earlier for an entire week? Take mental notes of how you feel after you complete the challenge.
Resistance training is so much more than just working out your muscles and losing weight/Fat. Strength training is increasingly promoted for its many health-related benefits including a lower risk to all causes of mortality, fewer cardiovascular events (i.e., heart attack, stroke), improved body composition, better glucose metabolism and insulin sensitivity, and lower blood pressure in persons with pre-hypertension and hypertension.
Resistance training is linked to numerous mental health related items as well but is not limited to
Lessen depression, Linked to Anxiety and Self Esteem
Much less chronic fatigue, Impressively studies on exercise and fatigue show that exercise is clinically beneficial and even more beneficial than drug or cognitive-behavioral interventions
Improved quality of sleep, research indicates that physically active people usually have healthy sleep patterns and a lower risk to sleep apnea. Furthermore, the research shows that depressed persons with sleep disorders show a 30% improvement in sleep from a regular resistance training intervention. These results appear to become most effective after 8-10 weeks of consistent resistance training.
Improved cognition, improved cognition from exercise is likely to be multi-factorial adaptations involving new nerve cell generation in the brain, an increase in neurotransmitters (chemical substances that transmits nerve impulses across a synapse, and new brain blood vessels for more efficient oxygen delivery and waste product removal.
Improved self-esteem, High self-esteem is highly associated with positive physical and mental well-being. Let’s be real who doesn’t like to look good without clothes.
Anderson-Hanley, C., Nimon, J.P., and Westen, S.C. (2010). Cognitive health benefits of strengthening exercise for community-dwelling older adults. Journal of Clinical and Experimental Neuropsychology, 32(9), 996-1001.
Colcombe, S. and Framer, A.F. (2003). Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychological Science, 14(2), 125-130.
Garber, C.E., et al. 2011. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1349.
van Prag, H. (2009). Exercise and the brain: something to chew on. Trends in Neuroscience, 32(5), 283-290.
“There’s one main reason that people do not get the goals or hit the goals that they’re looking for, and that #1 reason is commitment. So if someone sets a goal, they set that intention in motion. But mostly they don’t reach it because of commitment level all right? There’s a quote and it says “It’s hard to beat someone who never gives up.” someone who never gave up is somebody who’s committed to reaching to where they want to be. Most people give up.So I want you to think about this… Think about where failure isn’t even an option all right? For example, when they build a bridge let’s say the Golden Gate Bridge, they didn’t say “Oh! I’m gonna try and build a bridge and you know maybe we’ll hire somebody that is okay, a decent engineer.” No! they said “We’re gonna build a bridge we better make sure that it doesn’t fall apart so we’re gonna hire the best engineer, we’re gonna hire the best architects, we’re gonna hire the best construction company, we’re gonna hire all the right people and we’re gonna invest a lot of time, money and energy to make sure that it’s failproof”, the same with airplanes. For the most part it’s pretty darn failproof. All right? So every once in awhile, there’s a mishap but very infrequently it happens so they pretty much make them failproof like there is no “Uhmm…I’m gonna try and make sure this plane makes it to LA.” No! They have a system to make sure that everything is in align and in order that they can get you from New York to LA.
And so it’s the same with your goals. All right? Set your intention, decide what it is that you want and sometimes the people that aren’t align with their purpose so they get lost, they don’t really know what they want and that’s the main problem is that they’re lost and don’t know what they want. So investing in yourself only helps further that process and then when you know who you truly are you’ll know what you want and then you can stick with it and reach the goal that you desire. It’s worked for me and I’m sure it can work for you.”
Beaufort Health and Fitness: 9 Minute WarmUp (Joint Mobility and Heart Rate/Core Temp Increase)
Great Beaufort health and fitness 9 minute warmup. If you ONLY did this daily you would feel less joint aches, more mentally prepped for the day, burn some extra fat, have a better mind body connection, stave of mental degeneration but consider it a warm up before the work out. It is pieces of some of the best Beaufort health and fitness warm up routines I have experienced to prep the whole body.
Dynamic Warm Up is super important. There is numerous reasons to it right? First off, it’s a psychological preparation so you’re getting your mind ready to go into the actual training session. It activates the nervous system so it helps you with strength, endurance, cardiovascular helped in the training.
But, the number 1 reason we do it is for injury prevention. Clients who are consistently not warming up to activate the heart rate, raise the core temperature, get the joints lubricated are going to end up with those joints aches and pains that start to build up each time they do not warm up.
Warming up in a proper way is how most people should be warming up and will get the most benefit from it. Most people will do 5-10 minutes of cardio to get their heart rate up which is fine, it gets your core temperature raise, it gives psychological preparation but those people that do that versus what we do in training will get to see the difference. They will feel stronger, they will feel more mobile, they will have more flexibility, more range of motion, psychologically will feel better and so, the results will be drastically better.
I will post later on a good Dynamic Warm Up that you can do on your own in about 5 minutes and a lot of those things are actually neurological activations…
“Hey! Good Morning! So, I’m back in the spot where I came when I first landed in Thailand and I’m doing a little workout on a beach but the truth is yesterday I was in a tiny tiny hotel room…and I didn’t workout and I’m gonna incorporate what I did yesterday or two days ago with today.
And so, training is supposed to be a slight progression of the things you did before without killing yourself right? It’s not generally good to be sore all the time. I’m training two times a week for only half an hour then maybe that might be the case because that’s the only stimulants you’re getting but for example today I’m doing 10 sprints. Each sprint getting faster and faster until around 8, 9 and 10 or my max sprints and jogging back in between so there’s no rests. About 8-9 rep my heart rate should be very high so I haven’t stopped my cardio and then after that, I’m gonna do what I did back in the hotel room it doesn’t take any space at all: 3 sets of 30 pushups and 30 squat jumps alright no resting on the pushups, no resting on the squat jumps but in between taking about a minute. And so, that workout with the warm up included takes about 15-20 minutes. It gets my metabolic heart rate going or stimulates my metabolic systems because my heart rate up and it gets me ready to start the day. When I start the day off like this I’m energized, more focused, mentally ready, and hopefully I’ll sleep better on my foot. Alright, so again all you need is space and a little motivation to get going and pretty much you can do workout anywhere. Alright, and sometimes it’s the accountability and the motivation and inspiration that really gets you going so hopefully this can inspire somebody who’s either on vacation, or doesn’t have the means to get to a gym.
Alright, so I hope you enjoyed it and this is Ian Hart checking out from Nai Yang Beach.”
“I got a ton of great feedback on the last video I did so I thought I would expand on it more. It was early morning and was just gathering my thoughts so bare with me :)”
Beaufort health and fitness: Core Values
“Hey! Good morning! It’s Ian Hart and thought of doing a video to expand on what I was speaking about in the last video I sent about a few days ago. I got a ton of great feedback and so I thought I would give a little bit more in regards to that topic so that it could help people move towards their goals faster and with more clarity.
So, I spoke about core values and how important it is to move forward towards their goals and when you have core values and you dig deep into what your core values are, what your passions are, then it gives you more direction and clarity. Alright so, as with the map if you want to go somewhere first, you need to know where you’re at and then only then can you move forward. And so it’s the same thing the core values as you define your core values you essentially have more meaning in your life and when you have more meaning you have more value.
Alright so, it’s a symbiotic relationship: you have meaning which creates value. And then, creates more meaning and then creates more value. And so, life continues on like that as we add meaning to it, we add more value to it. For example, a relationship has value only when it has meaning right? Someone has passed away you don’t know, someone across the world passes away and you find out about it or you might hear about it you might say “Oh it’s terrible!” but it’s not traumatic because that relationship doesn’t have value but when someone close to you passes away it’s traumatic because that relationship has meaning and value. And so if you have a good relationship with yourself then you have meaning and value in that relationship. The more you’re going to take care of your health, the more you’re going to expect all the things that enter your mind, your body, your spirit, your soul and then ultimately, you’re going to add more value to your life and to your relationship and everything around you will seem better, have more direction, purpose, clarity. And so, the more value you give your life the better everything else is, the more you will take care of yourself, the more love you will show yourself and others.
So, you know people come into us for training and they’ll say things like “Oh you know it’s expensive or you know I’m just not ready to do it…” but they’re in the position where they’re in dire need of health and so those people just don’t value their health and they don’t see the value in their health and if they had a solid foundation of core principles, core beliefs, core passions, they knew who they are, what they are about then they might see more value in a training program or taking the first step forward in a training program. So, I hope that helps expanding on the core values concept. This is something that we are going to implement into the EarthFIT program for those that are interested… and yeah, I’ll be back implementing these core values into our program for those that are interested in it and so this will help everybody move forward towards their goals and then actually will help every aspect of their life. And so I’m excited to bring that to EarthFIT.
Alright, Ian Hart here signing out from Nai Yang Beach in Thailand. Alright have a great day and I’m checking out!”
“All right so I showed you the 40-lb pull up weight vest so this was a strength training exercise. I’m going to do more of a power exercise today… This is way more advanced and this is very hard you have to be able to do clap pull ups by yourself with bodyweight. So I’m going to show you progression now and I’m not even sure I can do this, I haven’t done this yet with the 40 lbs weight vest so I’m going to attempt this. It’s going to be a pull up with a clap in between and then grab on to the bar again. We’ll see how many I get I’ll probably be able to get like 2 or 3, but will give it a shot here.
(Please see the video)
So, I had to use my legs and swing and do what people might call kicking pull up on the last set. I actually don’t know with my form looks like so I’m going to look at it and see how I was doing it. Again, this is an exercise that you’d have to be able to do without the weight so weighted clapping pull ups like this.
(Please see the video)
All right. My arms burned out but… so you got to pull up, clap and then catch yourself that’s an explosive power movement. So that’s a very advanced pull up technique that you can use once you’ve maxed out doing pull ups with body weight. Adding more and more weight then once your body is ready for it you can do this power movements with the pull ups.”
“All right. So here I am about to do pull ups. This is an advanced pull up exercise. I’m wearing a 40-lb weight vest; so this is true strength. I don’t know how many reps I’m going to do. This is going to be my first set I’ll probably going to shoot for 10 reps. Let’s see – the first set should be okay. So I’m doing wide grip pull ups and if you can do 20 solid pull ups with just your body weight then this is something you can definitely progress to. You may want to start with a lighter weight vest than this since 40lbs this is a big jump with weight.
(Please see the video)
So, because of the way I’m training I’m going to rest about 2 – 2 1/2 minutes and then repeat that; most likely I won’t be able to get 10 reps but that’s how I’m going to build my strength and this is a pull up strength training exercise. Again, if you can do 20 pull ups by yourself then you can start adding about 10-15lbs on your pull up and you could stretch it by saying you could do clean 15 reps of pull ups you may be start adding on a little weight but that’s what I recommend and then you can progress to something like a 40lbs weight vest in time each week by adding weight.
Again, this is Ian Hart so this is the weighted pull up. Today I’m going to do 4 sets of the weighted pull ups.”
“Hey! What’s up? It’s Ian Hart (Beaufort Personal Trainer) here at EarthFIT Connecticut and today I’m going to be doing 4 Exercises Kettle Bell Circuit. You can use whatever weight you can do as many reps that weight fits or suits for you.
Today I’m going to be doing 5 reps of each exercise with the pretty heavy weight 72lbs Kettle Bell so I’m going to be doing 5 reps with One Arm Swings (on each side), 5 Cleans, 5 Snatches and then 5 what I called Power Bombs I don’t even know what they’re called and I’m going to be doing that in circuit for 3 sets so pick a weight that works for you. If 10 reps works for you with a lighter weight that’s great, go ahead and try that out. I’m going to get started and show you one set of this Kettle Bell Circuit.
(Please see the video)
The last one can be a little tricky. Make sure you are using a proper weight.
So there you have it – Thanksgiving Kettle Bell Circuit. Go ahead give it a shot!”