Catching some zzzzzzz’s

I have been having a terrible time sleeping lately, SO…..I have tried to find tips and tricks to getting a better sleep. These are what I have found.

1. Sleep is not something you really have control of in your life, so stop letting it worry you. The more you worry about your sleeping habits, the more it will drive you crazy and the less sleep you will get!

2. Set yourself a bedtime for every day. Just like you have an alarm to wake in the morning, set aside a time to wind down and head to bed. This will help your body to regulate its sleep schedule. This may be difficult some times (especially with shift work like me) but aiming for the same time to hit the sack every night will help you.

3.  Have a warm bath. Not only will it relax you, the drop in body temperature when you get out will help you to drift off more quickly.

4. Turn all the lights out. Even the crack of light under the door can disturb your sleep. Turn out hallway lights, TVs, computers…anything with a light that you may see while trying to catch some ZZZZ’s.

5. Make the room cool! The cool temperature helps your body to relax and function in a more calm state.

6. Find the pillow that is most comfortable for you and your sleeping style! You may need a different pillow than your partner if you are a back sleeper and they are a side sleeper. Figure out which works best for you! Make sure to find one that is comfortable and supportive.

7.  Avoid caffeine after dinner. Simple.

8. Stop concentrating on what you need to do tomorrow, or the craziness that was life today and just breathe. Take nice slow deep breaths to clear your mind and put your body in a relaxing state.

9.  There is no such thing at catching up on missed sleep. So you only slept for 5 hours last night? Napping isnt your answer, it will only further inihibt your sleep tonight. Keeping your body in a regular sleep schedule is your answer.

Hopefully these ideas will help me to “cure” my insomnia and poor sleep habits that I’ve been having the past few weeks!!!

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Workout Mistakes

I have done some research and found 3 Myths or Mistakes people have when it comes to working out that I’d like to share with you.

 

1. “I’ll burn more fat if I don’t eat before I workout”

WRONG!!!!  Surprisingly enough, your body will burn the same amount of fat regardless of how much or how little you eat before a workout. And, to top it off, you will most likely start using your muscles as energy if you don’t eat before hitting the gym!

 

2. You split your cardio and weight training days

It’s really quite simple. By doing cardio in the morning and weights in the afternoon or evening (or vice versa) you are burning fat twice that day (Simple, right?). Only have time for one gym session? Mix up your weight training with plyo intervals. Either way, it is proven that including weight training and cardio into your workout program will improve your cardio endurance and muscle strength better than one session alone.

 

3. You keep the same routines.

Give your body a challenge. Switch up machines and free weights, number of reps and sets, increase weights, include tabata into your workout. Whatever it is, CHANGE IT UP! If you find you are hitting a plateau, this could be the reason why – you are not challenging your body. Its great to go into the gym with a plan, but do your body a favor and change the plan up every once in awhile. Leave your body guessing. 

 

 

New plans???

I was just looking through the workouts I’ve done in the past couple of weeks and I have sure been slacking! That’s what nights to to a person! So drained of energy. It was pretty pathetic! These next two weeks will be better because I have a much better, more solid routine down when I work day shifts. As long as I get to the gym right after work, I’m usually pretty good at getting a really great workout in.

Today, I plan to do shoulders and maybe a little bit of leg stuff. I’m worried now that I cannot do my heavy squats that I want to be able to do, so I need to find other ways to work on my legs over the next while. It is still my ultimate goal to have fantastic legs, so being able to find ways to work on them are important to me. I had read on Vanessa Tib’s FB page that she is planning on working oh her legs 3 times a week and that 48 hours between workouts is sufficient. I’m curious to know how that is working out for her. Maybe I’ll have to start doing that in order to see the definition and muscle tone I want and desire. Anyone out there workout one body part 3x a week???

and the changes begin…

Like my post yesterday said, my goals and fitness plans are going to change over the next little bit. Ultimately, my goal for the next year is to just stay healthy and keep fit. I wont be able to lift as heavy as I want. I won’t be able to continue with the 5-6 days a week that I want as fatigue, I fear, is just going to take over my life!

We’ve been growing a little appleseed over the past few weeks! And so, for the next couple of months, I think I will be able to keep on track. In fact, for women who like to exercise, there’s never been a better time to be pregnant (or so they say).  Today, American College of Obstytricians and Gynecologists recognizes that working out is a vital part of staying healthy, and recommends that women with normal pregnancies get 30 minutes or more a day of moderate exercise on most (if not all) days. Notice the term MODERATE! Most days I go to the gym, I like to go all out, sweat up a storm and feel like I’ve really done something with myself that day.

I understand that I will need to be adjusting my workouts according to how I feel that day or to how my body is changing. I need to remember to EXERCISE SMART and that I will now be exercising for TWO! Staying hyrdrated is going to be especially important along with keeping up with frequent healthy meals consisting of lots of fresh fruits and vegetables!

This is going to be a completely new experience for me! I’m going to try my best to keep updates and postings related to my experiences and what I am finding out works and what doesnt. For now, I am just going to try to enjoy my time being able to continue with my fitness goals and when the time comes to change them up, I will adjust my workouts accordingly!!!

changes

This week, I got some amazing news. This news though, is going to change my goals and my workout routines over the next little bit. I am going to do my research and find out exactly what it is I can and cannot do when it come to exercise, weight training, and cardio. I will keep everyone posted on whats going on shortly. Needless to say, this is one reason I’ve not been posting so much the last little bit.

MIA

I feel like I’ve been MIA for the past week; these night shifts have really kicked my ass this time. Like I said before, I’m glad they only come around once every 4 weeks. I didnt get nearly enough sleep as I should have been getting. I didn’t get to the gym as often as I wanted because I was so tired and drained all the time. My eating habits weren’t the best. BUT…that is all behind me now. Today is a new day and I’m going to make sure I turn these habits around for the better.

I have already planned to get to the gym this afternoon, again doing legs. I want to lift HEAVY LEGS so I can start to see the definition I want. I don’t think I will get to prepping meals for the week today – I’ve only slept 4 hours after getting off shift this morning. But, we will see how the day works out.

Just Ate, Still Hungry???

I’m sure all of us have experienced this at one time or another…you’ve just eaten, but yet you still feel hungry. Why? Why does this happen? Some foods trick our bodies into not recognizing when we are full, and in turn, triggers a “rebound hunger” I have come across 7 reasons found on Men’s Health online that could be your culprit.

1. You drink too much soda

  • Sodas and other sweetened beverages contain high-fructose corn syrup. Fructose can trick our brains into thinking we need more food, when in fact, we are full. It works by blocking the bodys ability to use the satiation hormone leptin (the hormone that tells us when we are full)

2. Your dinner came from a can

  • many canned foods contain BPA. Exposure to BPA is knows to cause abnormal attacks on leptin, once again causing our brain to think we need more food.

3. Your breakfast wasn’t big enough

  • researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.

4. You skipped your salad

  • Most Americans don’t eat enough leafy greens. Leafy greens are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. Research shows that dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps squash between meal cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.

5. You don’t stop for tea time..

  • According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2 and a half hours after the meal. This means they stayed full longer and had fewer food cravings.

6. You’re not staying fluid

  • Dehydration often mimics the feeling of hunger. Drink a glass of water before your meal, as well as plenty of water during your meal. If you’re still hungry after your meal, try drinking a glass of water first to see if that curbs your hunger.

7. You’re bored.

  • Researchers at Flinders University in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal.Read more: http://www.menshealth.com/mhlists/curb-hunger/