Sleep & Weight-Loss

A super common zapper of weight-loss goals is sleep deprivation!!  Our culture glorifies running on little-to-no sleep for some reason.  The truth, however, is that on average, we need 7.5 hours of sleep per night for our bodies to function most efficiently.  Below are a few reasons for the connection between weight-loss and sleep.

1. When you're tired, you are more likely to reach for extra drinks or snacks (CALORIES!!) as an energy boost.  That temporary boost will most likely fade before you make it to the gym, which causes you to skip your workouts.  It's a vicious cycle.


2. Two Hormones play a big role!  Ghrelin tells you when to eat.  Leptin tells you to stop eating.  When you're sleep deprived your body produces more ghrelin and less leptin.  This equation equals Weight Gain.  Bummer.


3. Your metabolism just does not function at an efficient level when you are sleep deprived.  Bottom line.

Sleep quality is another important thing to consider!  You may be sleeping well over 7 hours each night, but if it's not "quality sleep", it has the same effect as no sleep.  Here are some tips for improving your quality of sleep:

1. EXERCISE!! It has been studied and proven over & over again that regular exercise improves sleep quality.  Don't skip out on those workouts! Be consistent!


2. Avoid caffeine in the afternoon.  Even if you are still able to fall asleep at night, the caffeine remaining in your system keeps you in lighter sleep cycles.


3. Eat a healthy meal a couple of hours before bedtime.  Studies have shown that people who choose healthy foods over junk {ex: pizza & beer} were able to fall asleep faster, sleep longer, & sleep more deeply. 


4. Also, avoid sugar at night.  I know this one's tough.  Who doesn't love a good dessert!?  Try either chewing a piece of gum OR brushing your teeth right after dinner to help break your post-dinner-dessert habit!

{If you get plenty of sleep each night, make healthy food choices, and exercise regularly but still wake up tired, talk to your doctor about possible sleep disorders!}

--Peace. Health. RoxyB!!

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In a fitness funk? The solution might be found in OTHER areas of your life...

Physical fitness is what I'm technically trained/educated in.  I studied the human body, kinesiology, anatomy, biology (etc) in college.  So, as a trainer, that's what I'm coaching people on.  HOWEVER, I am a super firm believer in promoting WELLNESS....not just physical fitness.  The purpose of getting into your ideal physical condition is to improve your quality of life and to be the best YOU that you are capable of.  However; emotional, spiritual, & mental health each play a vital role in overall wellness!  Spend some time this week examining those aspects of your life.  Make a committment to nurture your overall wellness as well as your physical fitness! (image via)

--Peace.Health.RoxyB!!

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New Sunscreen Guidelines!!

Although we won't see new labeling on sunscreens until summer 2012, the FDA has released the details of its new regulations.  Go ahead and make yourselves familiar with them NOW so that when 2012 is upon us, you're ready to roll!  These guidelines could also help you choose a better-protecting sunscreen for THIS summer as well...if you know what to look for! Check out the FDA's new Guideliness below:

New FDA Guidelines:

• The final regulations establish a standard test for over-the-counter sunscreen products that will determine which products are allowed to be labeled as "Broad Spectrum." Products that pass this test will provide protection against both ultraviolet B radiation (UVB) and ultraviolet A radiation (UVA).
• Sunscreen products that are not broad spectrum or that are broad spectrum with SPF values from 2 to 14 will be labeled with a warning that reads: "Skin Cancer/Skin Aging Alert: Spending time in the sun increases your risk of skin cancer and early skin aging. This product has been shown only to help prevent sunburn, not skin cancer or early skin aging.
• Manufacturers cannot make claims that sunscreens are "waterproof" or "sweatproof," or identify their products as "sunblocks." Water resistance claims on the product's front label must tell how much time a user can expect to get the declared SPF level of protection while swimming or sweating, based on standard testing. Two times will be permitted on labels: 40 minutes or 80 minutes.
• FDA is proposing a regulation that would require sunscreen products that have SPF values higher than 50 to be labeled as "SPF 50+." FDA does not have adequate data demonstrating that products with SPF values higher than 50 provide additional protection compared to products with SPF values of 50

Sunscreens will look more uniform starting next summer.  They will each resemble something like this:

So for 2011, keep the following tips in mind and have FUN in the SUN!!

• Always wear at least SPF15, as anything lower has not been proven to reduce the risk of skin cancer.  Yikes!
• Don't believe everything you read.  Even if a sunscreen claims to be "water-resistant" or "sweat-proof", you should reapply after 30 minutes of swimming or sweating.

-Peace. Health. RoxyB!!

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Love WHO you see in the mirror... not WHAT you see

Bear with me...this is a sermon!

I love sharing fitness information with any & everyone.  I love equipping people with the exercise & nutrition knowledge they need to make changes toward a healthier lifestyle.  I love empowering people to take control of their health & their lives.  I believe that every single person has the capability to become a better version of their current state.  God created this amazing creation that is our body to function in incredible ways, and I believe that it is our responsibility and our GIFT to use our bodies to their greatest abilities!

Most of the people I chat with desire a better looking body.  They want to look in the mirror and "like what they see".  To them, this means getting skinny and toning up.  In my humble opinion, however, that is a very small part of what it takes reach the place that these people are striving for.  Let me share with you what I believe to be the truth.

We all want to look great, right?  And we have been conditioned to believe that looking "great" means being tiny, toned, and beautiful by the world's standards.  Most of us would enjoy looking in the mirror and seeing a reflection that resembles something a little more J.Lo and a little less "me," right?  But you will never be anyone but YOU.  Idolizing someone else will do nothing for you except create a BOOMING opportunity for failure.  No weight, no skin-tone, and no perkiness in the glute-region will bring happiness if you don't ALREADY love and respect yourself.  This doesn't mean that you have to enjoy being overweight.  It doesn't mean that you have to be satisfied with lacking any muscle tone.  But, it is so important to accept yourself where you're at!  Shame will not change your circumstances.  In fact, it will hinder you!

If you are going to put the effort into fixing your physical body, you need to take a step back and examine the rest of yourself.  You are the being that God created, and He created you PERFECTLY.  You may have done some damage to that beautiful creation here and there, but nothing is irreversible, and what could be more pleasing to God than a child who loves and is thankful for the body that God gifted to him or her.  Loving and appreciating that body means to choose to treat it like the temple that it is.  Make it a beautiful place for The Holy Spirit to dwell.  A place that is free of stress and self-loathing.  A place that houses joy and forgiveness and humility.  A place so full of love, both for self (because it is a creation of The Mighty God) and for others, that it overflows to the world around.

Next time you look in the mirror and find yourself judging the image you see, do this for me.  Think of one person who loves you intensely.  That person depends on you.  That person benefits in big time ways just from knowing you!  To that person, you are worth more than words can even describe.  If you can think of no other purpose for your life, God is using you in that person's life.  He is working THROUGH you in that person's life.  You are worth so much to that person and worth so much to God.  You are worth loving. You are WORTH taking time to treat your body kindly. No matter what state your body might be in, you are worth loving RIGHT now, at this moment.  When you realize this, the only direction to move is up!  Every decision you make is made with love and gratitude for your creator and for your body!  No longer is your attempt at a healthier life a stressful and depressing process full of failure.  It becomes an ongoing journey, reaching every day for the best you can get out of yourself.  Embrace the body you've been given.  Embrace who you are and where you're at EVERY day.  You might find that you actually ENJOY treating your body with love :)

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

 -Peace. Health. RoxyB!!

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Why Women SHOULD Lift Weights!!

I can't tell you how many females have told me they don't lift weights because they don't want to "bulk up".  Not gonna happen, my friends. The truth of the matter is this: Women NEED to lift weights for many reasons...one being that it helps to SHED fat!

*DID YOU KNOW*  Women who do weight-training 2-3 days/week for 2 months will on average gain 2lb of muscle and lose 3.5lb of fat!

I'll give you 4 reasons that you, as a female, should be participating in resistance training at least 2-3 days a week...and then you can make the decision.

1. Increase Physical Strength: Ladies, we need to be strong for SO many reasons!  A strong body helps prevent injury, allows you to play with your kiddos without fatiguing, and makes daily tasks easier.
2. Help Fight Depression: A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
3. Burn More Fat: As your lean muscle mass increases, so does your resting metabolic rate, which allows you to burn more calories every single day just by existing!  Um...awesome, right?
4. Decrease Health Risks: NUMEROUS studies have been done to show that Resistance Training decreases women's risk of Heart Disease, Type II Diabetes, Osteoporosis, Lower Back Pain, and more!

Don't put it off any longer, girls.  Add weight-training to your life!  Start with twice a week and go from there.  If you're a first-timer, get the help of a fitness professional to avoid injury, learn the basics, and to make sure you're using proper form!  Don't be discouraged if you gain some weight to start off with...you're turning fat weight into muscle weight, and muscle weighs more than fat!  If you stick with it, your increased metabolism will help you tone up and lose inches!!  Now get to liftin'!!

-Peace. Health. RoxyB!!

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Why Don't YOU Workout Regularly?

We all want to be the best we can be.  Most of us wouldn't mind shedding a pound or two (or twelve). So why don't we work out regularly? What is that makes sticking to a scheduled workout routine so difficult?  We all experience the same things, and it's important to realize that we're not alone!  

*Comment* on this post & share your own challenges & obstacles!

--Peace. Health. RoxyB!

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Tip of the Day: Drink Water!!

*DID YOU KNOW*

People often misinterpret dehydration as hunger??

Next time you feel "hunger pain", try drinking a glass of water!

imagevia

Water is ESSENTIAL to your health is SO many ways!
--Peace.Health.RoxyB!!

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RoxyBbootcamp!!

I will be running a RoxyBbootcamp starting in mid-Feb for my peeps in the North Dallas area!   Please let me know if you are even remotely interested.  Right now it's looking like it will run from mid-Feb to mid-Mar (4 weeks).  We will most likely meet either in Frisco or McKinney.  If enough interest is developed in another area we will def revisit the location issue!  We're looking at an early morning bootcamp, 3 days a week.  Come on... you know you want to!  AND! Because this is my first RoxyBbootcamp of the year, you will EVEN get an insanely awesome price :)  You in?

--Peace. Health. RoxyB!

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