Just a Friendly Reminder
Remember when I posted a little trivia question about the importance of sleep a little while back??
Well I don’t care whether you remember or not. Truthfully there’s far too much info abound these days to remember what you read on the net yesterday much less a few months ago.
So it simply made the point that experts believe sleep is more important than exercise when it comes to its benefits for weight loss.
And since it’s National Sleep Awareness Month I guess there’s a lot more important people that want us to realize the importance of sleep as well!
This article points out that a good mattress, heavy blankets (simulating being in the womb), cold environment, avoiding blue light such as that from your phone LED lights and computer screens (put your phone and computer on nightshift in brightness setting to create a much softer, soothing color tone), avoiding caffeine six hours prior to sleep and high amounts of alcohol, and high-intensity exercise 3 hours before going to bed, are all great strategies for getting better sleep.
So don’t take it lightly. Don’t push it aside for just one more episode of the The Walking Dead (unless you want to be that sooner than later, you know, DEAD 💀 hahaha).
All the diets, supplements, medicines, and workout schemes are rather trivial in their effectiveness if you are depriving yourself of the vital sleep you need to repair your body AND brain on a daily basis.
NOW GO SLEEP ON THAT and let me know what you think!
For more killer help navigating the extremely confusing waters of the health and fitness world 🌎 , FEAR NOT! I am glad to help! From killer workouts to complete, nutritious meals plans, I cover every base necessary to transform your body, inside and out. Take the first step and message me ASAP for details 702-513-5159 👊🏼💪🏼🤘🏼
There are tons of bad habits that innocent gym goers fall victim to everyday that are enough to drive the average, knowledgeable trainer crazy. One of the top offenders on my list is unintentionally using a shortened range of motion (ROM) when doing resistance training.
There a few main reasons this happens;
1. whether it's our egos trying to lift more weight than can be used properly
2. the laziness of not wanting to put forth the effort necessary to do full repetitions...
3. your body's natural compensation mechanism trying to save you from a little bit of discomfort and greater energy loss.
Regardless the reason, it is not right! The only time that it would be ok is when you are using a greater amount of weight than normal purely for the purpose of doing shortened reps, as a "burnout" on an exercise after already completing a set of full range of motion reps, or when rehabbing/working around an injury.
If you're looking for some failsafe ways to ensure that you're not shortchanging yourself, your ROM, and your workouts (literally), then here you go! Just as pictured on lunges, use a mat and gently tap, or even better, rest your knee on the mat on the bottom of each rep. On pulldowns and overhead presses, bring the bar all the way to your chin each time. For push-ups, make sure you touch your chest to the surface that you're pushing off of on each rep. On any type of row, bring the bar all the way into your hips/stomach on every rep, and on stiff legged deadlifts, watch yourself in a mirror in front of you and go down to the point where the bar is halfway down your shins on every lift. Although this is far from a complete list of all the measuring sticks that you can use to perfect your range of motion, it's a pretty good starting point. Also, look around next time you're at the gym to see if you can recognize who's getting it right and who, well, not so much. I hope you found this helpful, and if not, ask me for more help or simply continue believing you're perfect 😜 For more help navigating the vast fitness world and accomplishing your health goals contact me at 702-513-5159. I’m here to help!