Month: August 2018

Month: August 2018

Category : Uncategorized

Having the energy to get through the day requires a good night’s rest. Unfortunately, many people find that they’re unable to get the sleep they need. Considering that, it’s understandable to want to seek out solutions to solve this problem. With that in mind, here are five solutions for those having trouble sleeping.

Reduce or Eliminate Caffeine from Your Diet

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Many people reach for a cup of coffee to start their morning. That being said, many of these same individuals continue to consume caffeine throughout the day. A notable side effect of drinking too much caffeine is having trouble going to sleep at night. If you’re unable to wake up fully without caffeine, consider cutting yourself off after lunchtime.

Start an Exercise Program

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If you’re having trouble sleeping, consider starting an exercise regimen. CNN reports that 2.5 hours of exercise per week is all that is needed for more restful sleep. This equates to roughly 30 minutes of exercise for five days, with two rest days somewhere in between.

Leave Mobile Devices out of the Bedroom

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Another reason that many have trouble sleeping at night is due to their mobile devices. Whether it’s a mobile phone or tablet, these devices emit light that interferes with the body’s natural ability to produce melatonin. This is important because melatonin plays a vital role in helping you to sleep throughout the night.

Have the Right Items to Help You Sleep

26730341 – woman covering ears with pillow while her husband is snoring next to her

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A significant aspect of sleeping soundly is having the right items with you. For instance, you might find that earplugs are helpful for getting sleep in louder households. In other situations, blindfolds can help those trying to sleep during the day. You can combine both a blindfold and earplugs together for especially peaceful rest.

Consider Trying a Sleep Supplement

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You might want to consider purchasing a melatonin supplement to help you sleep. As mentioned earlier, the body naturally produces melatonin. However, many people find that they’re unable to create enough of this to sleep soundly. Therefore, melatonin supplements taken an hour before bed have been known to help many experience better overall sleep.

In closing, there are several possible solutions for those unable to sleep well. Not being able to sleep throughout the night can be frustrating for anyone. This can also rob you of your energy needed to take on the upcoming day. You’ll want to consider trying the previously mentioned tips in order to experience a good night’s rest.


Month: August 2018

Category : Uncategorized

Diets low in carbohydrates are no longer just a trend. They are becoming more and more popular as a permanent lifestyle change, and for a good reason. While there are an abundance of reasons to go low-carb, here are the top four amazing benefits of cutting carbs.

1. More Effective Than a Low-Fat Diet for Weight Loss

Low-fat diets were once thought of as the best diet to improve your overall health and reduce your body fat, but new studies are now showing that sugar is the true enemy to our bodies. According to a survey conducted by the National Institutes of Health and the American Diabetes Association, low-fat diets are not the most effective for long-term weight loss. In short, carbohydrates are an excellent source of energy, but when not utilized, they convert into sugar and store as fat in your body.

2. Low-Carb Diets May Reduce Likelihood of Chronic Illness

Many of us are consuming too many carbohydrates in our daily diets, and it’s leading to an abundance of chronic illnesses such as diabetes, high cholesterol and heart disease, cancer, and possibly other diseases that are marked by high levels of inflammation in the body. Of all macronutrients, carbohydrates have the most significant impact on our blood sugar and insulin levels. Eating too many carbs in your daily diet can cause elevated blood sugar and reduced insulin sensitivity, as well as high LDL cholesterol and overall body inflammation. Chronic inflammation is directly linked to the production of cancer cells according to one group. Lowering the carbohydrate content of your diet can reduce your risk factors for these diseases drastically.

3. Improved Oral Health

As we’ve mentioned, carbohydrates either contain sugar or convert into sugar in your body as well as contribute to overall inflammation. The oral bacteria that lead to cavities and gingivitis thrive on sugar. When this oral bacteria is left to its devices and cavities form, if those cavities are neglected and the infection reaches all the way to the bone, it can create an abcess, which according to this article can even threaten the immune system. Reducing your sugar intake will reduce the number of unhealthy bacteria present in your mouth. In addition, according to this article, an overall reduction in inflammation in your body will improve any gingivitis or irritation that may be present in your mouth.

4. Less Cravings for Junk Food

One of the hardest things about dieting in an attempt to lose weight is the cravings. Cravings occur when your blood sugar levels are not stable. For example, even if you’ve eaten a healthy low-fat, high carbohydrate meal, your blood sugars will elevate quickly for up to two hours after your meal. Once that two-hour mark strikes and your blood sugar levels begin to drop, your body immediately craves more sugar to bring the levels back up. The best way to combat this is by consuming a diet high in proteins and heart-healthy fats to regulate your blood sugar and prevent spikes and drops. When eating carbohydrates, it’s always a good idea to pair them with a high protein food; For example, pair some blueberries with a handful of nuts, or a serving of brown rice with chicken.

In general, low carbohydrate diets have proven to be beneficial on a number of facets for our overall health. They’re shown to reduce excess body fat, cravings, chronic illness and inflammation, as well as improve oral health. The advantages to eating low-carb are abundant and definitely worth giving a shot if you haven’t yet.

If you’re wanting a community of like minded individuals all looking to improve their health, and want to try something a little new then make sure to check out what classes we have offered right now! From yoga to boxing, spin class to zumba, we know you’ll find something that’ll fit exactly what you’re looking for.

Month: August 2018

Category : Uncategorized

You may be wondering what is skinny fat. Skinny fat is a popular term used to describe people who don’t particularly weigh much, but they carry a disproportionate amount of fat. A more medical term for skinny fat is MONW which is metabolically obese, normal weight. However, this oxymoron is nothing to fear. It can easily be avoided and fixed with the right knowledge, effort, and proper application.

Why Is It Bad?

Being skinny fat can put you at risk for high blood sugar, high levels of inflammation, and elevated blood pressure. Having MONW can indicate that you may have digestive issues and vitamin deficiencies. Excess belly fat, dizziness, trouble concentrating, and moments of fatigue are just a few symptoms or signs to be aware of in determining if you fall into the category of being skinny fat. The idea of being skinny fat makes the process of weight loss seem more difficult than it should be to most. It’s common for people who are skinny fat to incorporate cardio as the primary focus of their workout routine. The idea is that by accelerating cardio, the stubborn fat will melt away. This expectation leaves some individuals disappointed because the result isn’t really the fat loss that they expected. Another common thing that people who are skinny fat do is try dieting to lose weight. However, the weight being lost is not just fat, but lean mass. The body fat percentage doesn’t really decrease with this approach.

How to Fix It

As stated above, cardio isn’t the best form of exercise for those looking to fix this issue. Initially, the weight that is lost through cardio will most likely be water weight. However, it’s important to note that it is essential to focus on body composition instead of losing fat. Focus on increasing muscle mass through weight and resistance training. For example, concentrate on gaining strength through performing mainly heavy weight lower rep training oppose to using lighter weights and doing higher reps. Diet is just as important when it comes to fixing MONW. Eat a sufficient amount of protein to feed the muscles. You can still train your cardiovascular system, but don’t overdo it. Bench presses, squats, and deadlifts are excellent exercises to start out with. Resistance training should always be done more than any cardio.

Being skinny fat doesn’t necessarily mean that a person is lazy. There is simply an imbalance with the body composition. Nonetheless, body recomposition is achievable through a good weight lifting program, less/controlled cardio, and an adequate intake of protein.