The Pulse - May/June 2006

Volume 2.3

Get Your Kicks in 2006

The New Year’s resolution Get Your Kicks series continues with another article about making healthy changes in your life.

In the previous two newsletters the articles have been informative about #1 – Jump-starting your day with a good breakfast and #2 Reducing your stress with laughter.

This month’s kick is about getting adequate sleep.

Sleep Is Good

Did you know that Thomas Edison invented the light bulb? Sure you did! But did you know that prior to his invention, people on average, slept 10 hours a night? Today, Americans average 6.9 hours of sleep per night during the workweek and 7.5 hours per night on the weekends.

How many hours of sleep did you get last night? How much sleep do you average per night? Is it nearly enough? Sleep is just as important to your health and well-being as nutrition and exercise. A lack of regular, restful sleep could be coming between you and your health and fitness goals.

Not getting enough sleep at night can lead to a lack of productivity during your day and increased feelings of stress in your daily activities. A lack of sleep inhibits memory retention, learning ability, and logical reasoning and can also increase irritability. Specifically, with your nutrition and fitness goals, a lack of sleep can take you off course making it easier for you to veer from your nutrition plan. Statements such as I’m too tired to cook, I’m just going to go out are one indicator of many that you may need to catch up on your sleep. Exercising with too little sleep will also inhibit your body’s ability to perform its best and could put you at risk for injury.

So, how much sleep should you be getting? Sleep needs vary from person to person, but on average, you should sleep 7 to 9 hours a night. Contrary to popular belief, sleep needs do not decline with age, although the ability to get the needed amount of sleep at one time may be reduced as we get older.

If you are having trouble sleeping, you are not alone. Below are some sleeping tips to help you catch your Zzz’s. At the end of this article is some brief information about Insomnia, which may be affecting you, as it does millions of other Americans.

Here are some healthy sleeping tips:
  1. Maintain consistent sleep and wake times throughout the week and keep this same schedule on the weekends. By keeping a regular schedule every day of the week, we can help strengthen our circadian clock in our brain that regulates our sleep-wake cycle.
  2. Establish a bedtime routine that may include a hot bath, reading a good book or listening to soothing music. It is important to separate your sleep activities from your awake activities. Having a set routine will help train your body to get into the sleep mood as your bedtime nears.
  3. Create a sleep environment that is dark, cool, comfortable, and inviting. Our bodies sleep best in a cool, quiet, dark, comfortable place that is free from interruptions.
  4. Sleep on a comfortable pillow and mattress. Most quality mattresses have 9 or 10 years of life expectancy. Keep your pillows and mattress free of allergens that may inhibit your sleep.
  5. Use you bedroom only for sleep and intimacy. Using your bedroom for only sleep and intimacy will strengthen the relationship between bed and sleep. Watching TV or even reading in bed will make it difficult for your body to associate your bed with sleep.
  6. Finish eating at least 2-3 hours before bedtime. Eating or drinking too close to your bedtime may make it uncomfortable to settle down for bed. Plus, food gives you energy something that you don’t need much of before going to sleep.
  7. Exercise regularly, but finish your workout at least a few hours before bedtime. Exercise has shown to help improve your sleep, but not when it is performed before you go to bed. Exercise energizes your body and raises the body temperature which can make falling asleep difficult.
  8. Avoid food and drinks with caffeine close to bedtime such as chocolate, coffee, soda, etc. Caffeine is a stimulant which keeps us alert. Even if you believe that caffeine does not affect your falling asleep it may affect your quality of sleep and possibility your ability to stay asleep throughout the night.
  9. Avoid nicotine, especially close to bedtime. Nicotine is also a stimulant. 10)Avoid alcohol close to bedtime. Even though alcohol is a depressant and it may help you fall asleep, it can actually disrupt sleep and cause restlessness throughout the night.

For more information about sleep, check out the National Sleep Foundations (NSF) website.

To learn about sleep facts through a cute, animated video about the Doze family, check out the following site: www.sleepfoundation.org/doze

Insomnia

There are approximately 70 million Americans that suffer from Insomnia. Insomnia is much more than just having trouble sleeping and it is not something to be ignored. If you have one of the following symptoms:

  • Difficulty falling asleep
  • Difficulty staying asleep
  • Waking up too early in the morning
  • Not waking up refreshed
AND

The above symptoms affect your production throughout the day, or your attitude and/or concentration, then you may have Insomnia and should consult your doctor.

New Dietician!

Body Basics is proud to introduce Abby Floyd, R.D. to the Body Basics staff. Abby earned her degree in Nutritional Sciences/Dietetics from the U of A in May of 2002 and completed the requirements to be a Registered Dietician in December of 2003. Prior to starting with Body Basics, Abby worked as both an inpatient and outpatient dietician at Tucson Medical Center. Her experiences include working with kids through the Centers Fit Kids program as well as adults. Abby is looking forward to providing the tools we all need to truly realize lifelong nutritional success.

Abby will be providing professional nutritional education in the form of meal planning, sharing helpful nutritional tips, and conducting periodic seminars in the studio. Call us today to get started with this vital component of your overall fitness plan.

Stepping Out Events

Race for the Cure!

This year’s annual Susan G. Komen Race for the Cure was an incredible success! The numbers are still being calculated, but it is expected that there were more than 13,000 participants and over $800,000 raised for research. The Komen organization of Southern Arizona is proud to report that these numbers, so far, have surpassed the turnout and monies raised in previous years! We, at Body Basics, are also proud to say that we had great participation with 31 team members and over $700 raised! We want to thank everyone who participated in this great cause! See you next year!

Body Basics would also like to congratulate Sandra Heater, who ran the 5K Competitive race and came in 3rd place in her group! Way to go Sandra!

Desert Dawgs Boot Camp Returns!

Beginning May 30th of this year Body Basics will begin to offer the outdoor favorite, Desert Dawgs Boot Camp again. This program is for those of you who have a great level of fitness already, enjoy running and being outdoors, and like the idea of being pushed harder than you would push yourself. Boot Campers take part in exercise sessions outdoors that improve fitness in all areas; strength, endurance, flexibility, speed, balance, and of course mental toughness. Just ask those who have been there (20 lb. PVC piping overhead in the wash) and they will tell you. Sign ups begin in April so call for further details.

Staying In Events

Upcoming In-House Seminars:

Friday, May 12th: 1:15pm Bryon Lichtenhan on Dynamic Warm-Up. Bryon is a student in the Exercise Physiology program at Pima Community College and has been interning with us for the past semester. He has put together a presentation on the benefits of a dynamic warm-up prior to strength training. You will learn what a dynamic warm-up is and how it can be of benefit to you. A crowd makes it fun so mark your calendars and come join us.

Coming Soon Desert Dawgs Boot Camp

Beginning May 30th of this year Body Basics will begin to offer the outdoor favorite, Desert Dawgs Boot Camp again. This program is for those of you who have a great level of fitness already, enjoy running and being outdoors, and like the idea of being pushed harder than you would push yourself. Boot Campers take part in exercise sessions outdoors that improve fitness in all areas; strength, endurance, flexibility, speed, balance, and of course mental toughness. Just ask those who have been there (20 lb. PVC piping overhead in the wash) and they will tell you. Sign ups begin in April so call for further details.

Recipe

We picked this recipe to celebrate that strawberries are back in season! This strawberry smoothie from the Eating Well website is quick and easy to whip up and makes for a good, healthy snack.

  • 1 1/4 cups orange juice, preferably calcium-fortified
  • 1 banana
  • 1 1/4 cups fresh or frozen strawberries
  • 1/2 cup low-fat silken tofu or low-fat plain yogurt
  • 1 tablespoon sugar (optional)

Combine orange juice, banana, berries, tofu (or yogurt) and sugar, if using, in a blender; cover and blend until creamy. Serve immediately.

If you are using fresh strawberries, you may need to add some ice for consistency. Don’t like strawberries? You can easily substitute them for other fruits: blueberries, raspberries, etc.

Nutrition Information
Per serving: 157 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 33 g carbohydrate; 4 g protein; 4 g fiber; 19 mg sodium. Nutrition bonus: Vitamin C (110% daily value), Fiber (16% dv).
2 Carbohydrate Servings

Exchanges:
2 fruit, 1/2 low-fat milk
Use this recipe to give you some extra zip come exercise time.

Client Spotlight

Lou Petti

Client of the month photo

Lou is a living testimony to what consistency can produce. Since his start with Body Basics in May of 2005, he has continued to make gains in strength, flexibility, and posture, all incredible considering the major stroke he had just 2 years ago. Exercise, regular treatments at Northstar Hyperbaric, and Lous amazing work ethic have resulted in dramatic improvements to his brain and overall function, Keep up the good work Lou.

Chris, Jenny, Cecile, Gordon, Jason, Abby

Client Highlight

We would like to highlight Julia Zahn for her upcoming adventure. This May, Julia will embark upon a 3,400 mile cross-country bike trip from LA to Boston. This journey will begin on May 14 and is expected to continue until June 30.

Good luck Julia! We’ll all be here thinking of you and cheering you on!

Fitness Knowledge Question:

Did you read the Sleep is Good article above? If so, answer the following question

True or False:
Watching TV or reading in bed is a good way to help you fall asleep.

The answer will be posted on the studio bulletin board and will also be printed in the next newsletter.

Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Cecile, Jenny, Jason, Abby

Staff picture December 2005

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