COMING SOON to a 24/7 Health Club location near you…
Who wants to try this beast? Are you excited? Tell us what you think!
New Kidz Zone Hours
Effective April 1st, the Kidz Zone at both 24/7 Health Club location will start closing at 8:00 pm.
Maybe you’ve been up late, burning the midnight oil, trying to finish that last proposal… or client project… or email…
Maybe the next day you found yourself nodding off while at your kid’s soccer game… or in a meeting… or while watching a movie… or most dangerously, while driving your car…
Maybe this isn’t an occasional occurrence, but it goes on night after night, day after day…
When you lack the proper amount of sleep, not only do you lose out on the benefits of sleeping well, but you also lose out on the opportunity to live each day fully aware and awake. And you may even put yourself or your loved ones in danger if you drive while drowsy.
Let’s first talk about what happens when you don’t get enough sleep:
- Your memory takes a hit. It’s harder both to learn and remember things; words always feel like they’re just on the tip of your tongue. Sleep helps your brain process new information from the day and consolidate it for easy retrieval.
- You can become moody, or even depressed, which also impacts your relationships.
- You’re not as alert, and can miss important cues in your environment. You don’t think straight, and have trouble making decisions, solving problems, and reasoning. This means – believe it or not – you’re more accident prone! Slipping, falling off a ladder, cutting yourself while slicing vegetables…
- Your immune system takes a hit and you’re more likely to pick up germs and illnesses.
- A consistent lack of sleep can actually make you more prone to heart disease and cancer.
- Your libido suffers. ‘Nuff said.
- You’re more likely to gain weight and then struggle to lose it.
- Your good looks disappear! In a study, people who didn’t get enough sleep discovered more fine lines, wrinkles, uneven skin color, and “looser” skin in their faces.
The most frightening reason to make sure you get enough sleep is “drowsy driving”, which can actually be compared to driving while drunk. If you’ve been awake for 18 hours straight, you could be driving as if you have a blood alcohol level of .05 (for reference, .08 is considered drunk). If you’ve been awake for a full 24 hours – for instance, after a night where you had trouble falling asleep – it’s like a blood alcohol level of .10.
The CDC estimates that 1 in 25 adult drivers have fallen asleep while driving in the previous 30 days. And in 2013, the National Highway Traffic Safety Administration estimated that drowsy driving was responsible for 72,000 crashes.
These are truly scary statistics, and reason enough to make sure you sleep well.
But let’s also look at the BENEFITS of getting a good night’s sleep, consistently. Obviously, you can count on the opposite of the above:
- Clear thinking
- A healthy sex drive
- Better health, both short-term and long-term
- Less chronic pain, if that’s something from which you suffer
- Lower risk of injuries and accidents
- Better mood… leading both to feeling positive, and to better relationships
- Better weight control
- Better memory
OK, but you may ask, “How do I actually get more sleep when I have trouble sleeping?”
I’m glad you asked! According to Dr. Richard Shane here are some tips that often help. As you lie in bed:
- Soften your tongue
- Loosen your jaw
- Calm your throat
- Listen to your sleep breath
- Calm your heart
This is a simple method that helps you relax your body and your mind, so you can fall asleep naturally.
And of course, watching what you eat – not overdoing it on sugars and caffeine, especially later in the day – and getting enough exercise every day, are critically important factors that help you sleep better at night.
I’m often surprised at how little we talk about sleep patterns in the health and fitness world since it can have such a dramatic impact on our weight and health.
If you’d like to speak with me about the health benefits of getting better sleep, and how your daily routine can help you doze off more easily, please contact me here. I’d love to help you turn from drowsy to energetic!
Jeff Snyder, Personal Training Manager
I remember learning a new language when I was in school. I remember being completely overwhelmed on that first day of Spanish class. I couldn’t believe I was expected to listen to, comprehend, and respond in another language.
That seemed like a tall order considering I knew exactly one Spanish word at the time: hola.
But somehow that teacher was right. By the end of my freshman year I could order some food, talk about the weather, and have a basic conversation with my classmates.
When you start out on any new project, it can definitely feel overwhelming. If you focus only on the end result, it can seem like it’s really far away… like you’ll never get there.
This is how I felt that first day of class. Like a baby learning to walk. We all have to start somewhere.
The key to reaching any goal is to take one small step at a time, and celebrate when you accomplish it.
You probably don’t think about it this way – most people don’t – but you make thousands of little tiny decisions throughout your day. From whether or not to open your eyes in the morning or keep on lying there with them shut, to deciding it’s time to get out of bed, to how many bites of that chocolate bar you’re going to allow yourself, to whether or not you’re going to engage with your 10-year-old about homework.
Every day is made up of thousands of these little decisions.
So you could say that who you are today is a result of all the decisions you’ve made over the course of your life.
Now that can feel overwhelming!
So think about who you want to become, or a goal you want to achieve. What are the sorts of little decisions you need to make in order to get there?
Let’s say you want to lose 2 dress sizes.
The little decisions you make every day are the road to accomplishing this goal.
You get to consider everything from what you eat at each meal, including how many sugary foods you eat, to how often you get up from your seat to move during the day, to whether you bike or walk or drive to work, to how many alcoholic drinks you drink each week.
You also need to decide if you’ll go to bed an hour earlier (lack of sleep contributes to being overweight), and how much water you’ll drink during the day.
The cumulative effect of all these decisions adds up, until you can track the results over time. It’s a LOT easier to take one teeny, tiny step at a time, than it is to look way down the road, at the one big goal ahead.
And PS – taking these teeny, tiny steps is usually easier when you do it with others heading to the same place (goal) as you J
If you keep looking BEHIND you, at all you’ve accomplished, instead of looking at the mountain in the distance, you’re more likely to stay motivated and on track to achieve your goal.
It’s like looking back at learning a language. Eventually, you realize you’ve actually learned how to string a few words together that make sense!
So whatever your health and fitness goals might be, don’t get discouraged. Instead, identify the little things you need to focus on all day long, and keep looking back at how far you’ve come.
And if you’d like some help planning out what those little steps will be, I’d love to have a chance to speak with you about it! Just click the link here and sign up for a time for us to meet and talk.
I look forward to talking to you soon!
Jeff Snyder, Personal Training Manager
RELAX your body through a sequence of fully supported postures to lengthen muscles without any stress or strain
RENEW blood flow to tired and neglected places of the body, as well as the flow of energy in “stuck” spaces
RESTORE your physical health, healthy stress levels and a greater sense of well being
Studio 247 –Yin Schedule
Monday 6:30 pm
Wednesday 9:00 am
Wednesday 5:30 pm