Why Sleep is a BIG Deal

How much and well do you sleep? If you seem to think you can function on 4-6 hours and not have insomnia and think it's a non-issue... Think again.


 
Remember the line, "killing me softly"?? Yeah you could be doing it to yourself.


 
Here are some disturbing facts that you should be aware of: 

Sleep deprivation is the quicker route to death than starvation.

There is a direct correlation between the diminished hours of sleep and body mass index - You know the how fat are you index.

Sleep debt builds up on you, contributing to carbohydrate intolerance and fat gain over time.

Before the invention of the incandescent light bulb, we averaged about 12 hours of nightly sleep. 

Lack of mental clarity, weakened immune system and less than desirable physical performance are also characteristics of the sleep deprived.

Glucose tolerance and endocrine function are negatively affected by insufficient sleep quality and being awake at the wrong hours of the night.

Coffee and related stimulants contribute to later bedtimes and can corrupt cortisol, adrenaline, and inflammatory markers. Extended sleep deprivation decreases leptin secretion at night, not cool seems how leptin is a good guy in the fat loss battle. And nobody wants a cortisol belly.

A study in adolescents not only showed an 80% rise in the odds of obesity for each hour of sleep lost each night, but also a 3% drop in daytime physical activity for each hour of sleep disturbance.

Sleep disturbances in part related to higher nighttime epinephrine (adrenaline) and norepinephrine concentrations, have been found in individuals who exercise hard (as in weights and cardio). Similarly, a doubling of training load has been reported to induce insomnia and depression as part of the overtraining syndrome. So those of you who are ramping up training efforts may want to get more total hours on the pillow to compensate.


 
These following tips may be especially helpful to men, women and even children who appear to get less sleep.


 
1. Get in a 9-12 hour night at least once or twice weekly.

2. Nap to compensate for lost sleep. Whether it be a full sleep cycle of 90 minutes or a 20 minute power nap.

3. Meditate for 20 minutes during the day; winding down with breathing techniques and progressive relaxation before bedtime is especially helpful.

4. Avoid falling asleep with the tv on… you know what just avoid tv altogether, the mindless programming is really unnecessary in your development as a greater person.

5. Avoid stimulants 5 hours before bedtime, in other words an evening coffee or tea doesn't contribute to a good night's sleep. Neither does a depressant such as alcohol, sure that glass of wine may help you to fall asleep initially; but the rebound effect after metabolizing depressants can result in a second wind at 3:00AM.

6. Get into a bedtime routine. Do those mundane tasks that put you into an active meditative state, fold the laundry, wash the dishes, read a book that won't allow you to go beyond half an hour, take a warm bath... you get the idea. You might be surprised how a small series of behaviors, done every night, creates a habit that prepares the mind for shutdown mode.

7. Have a small late night snack like I use to and have butter, natural peanut butter and jam or honey on multi-grain bread with a glass of whole chocolate milk. I am kidding. Don't be tempted by late evening carbohydrate/ gluten induced coma to get to sleep.

8. If you live in a noisy area, try subtle white noise at night to drown out distracting or startling noises. Sounds of water trickling or babbling brooks fountains can help ground most restless souls. I personally listen to either classical musical or a hypnosis/ meditation audiotrack to talk me down to a relaxed state.

9. If you do wake up like I have a history of doing, around 4:00 AM, try 20 minutes of breathing meditation before sleep. This elevates melatonin levels by 300% naturally within the body's own secretion pathways without supplementation.

10. If your mind races and mulls over the events of the day or what all you need to tomorrow. Do 1 or all of these 3 mind clearing activities. 1) Journal and/or reflect on the day's happenings and find the positive occurrences as well as the things we need to work on. 2) If you are experiencing a creative thoughts flow as your mind settles, by all means write these great ideas down. 3) Write out what you are to do tomorrow.

Bonus. If you don't need to function within society norms such as an 8-5 job but have projects to work on, feel you can run on a couple hours of sleep but multiple siestas per day and want to live as Ben Franklin did, of sorts; may I suggest polyphasic sleep. Google it. Warning: Not suitable or practical for most people.

Upcoming Summer Group Session

Don't forget to sign-up for my summer group classes starting soon!!! Fill out the registration form located right here on my blog (right hand side tool bar). I have a classes for both ADULTS and YOUTH! It is never too late to get into shape for the summer!

Summer Youth Workouts at Sports Center

Round up the kids and get over to the Sports Center! Doug Duran has opened his family hours at the Sports Center. While you go get your workout on, I will lead the kids through their own workouts.

Mondays, Tuesdays and Thursdays from 10:30-11:30AM

$100/ month

Boys and girls ages 8-11

Group/ class workout setting with the focus being to develop: balance, coordination, flexibility, strength and speed. This is an introductory setting in encouraging body awareness, self-confidence, fitness as a lifestyle mindset, healthy eating habits. Shoot! You might even learn something from your kid(s) throughout the summer. The exercises are age appropriate for the kids' ever changing bodies, a great supplemental activity for sports participants and those who have never participated in any activities outside of gym class.

In accordance with general teacher to student ratios, if there are more than 10 kids participating I will bring in another instructor to help out. Limit class size is 20 participants with two instructors leading the kids through their workouts.

On nice mornings we will also be going outside to get some fresh air and workout. Be sure your young one has a water bottle, sunblock if desired and wearing proper attire to workout.

Pre-View Kid Outdoor Bootcamps

If you have an active kid who likes creative challenges, you gotta get a hold of me.
Well... maybe I should back up. Inactive kids who need to get out and get movin' creatively are very welcome as well.
This summer I am launching the kid version of my traveling bootcamps. Traveling as in, we meet at different parks, playgrounds, fields, hills, tracks and such. No gym memberships. Just me, the kids and the great outdoors as our "workout place."
Here's a little taste of what the advanced kids would do (I do modify activities for each individual's ability).







This bootcamp for kids will attract kids who want to have a fun workout like this.

The adult one hour Saturday morning camp starts April 17th at 8AM (this weekend) and only goes for 5 weeks this spring. Contact me via text or e-mail or facebook to sign-up and find out where the first location will be.

Client Performance Results

In the attached pdf's are two compiled data sheets for overall results of my clients.
It's brutally honest. Some are some amazing numbers. While the high school boys typically re-tested during the first two weeks of their sport starting, resulting in down numbers from fatigue of coming in right after practice to test out. Oh well.

If you are looking for results in performance, I can deliver.
Personal records and phenomenal increases in strength, vertical and speed happen all the time with me and my clients.
Enjoy!!

Cormax West Personal Training Client Performance Results- Overall

Cormax West Personal Training Client Performance Results- Age groups

Oh and let me know when you are ready to get serious and train with a real pro, ME!!

P.S. When Emily Gunkelman came out of college basketball and decided to train for the WNBA with me she went from a 12" vertical to 24" in 4 months. I went with the younger girl for most improved because... well I don't know ?? My bad, Em.

Dedicated to your performance

Cormax Youth Training

Is strength training healthy for a child?
The answer is YES! Strength training exercises that are supervised, safe and age appropriate offer many bonuses to young athletes. The American Academy of Pediatrics, the American College of Sports Medicine and the National Strength and Conditioning Association recommend strength training for kids. Today’s children are increasingly overweight and out of shape. Strength training can put them on a lifetime path to better health and fitness.

Why do some coaches and teachers still think strength training is unsafe and say, don’t lift weights because lifting weights may damage your epiphysis growth plates, which is the area of your bones that are still growing and developing?
This false idea about strength training is even found in many teaching, coaching and fitness books. However, recent research has shown that weight training with light to moderate weights, using proper technique, has been shown to help bone development.

What is the difference between strength training and weight lifting?
Strength training for kids, not to be confused with weight lifting, body building or power-lifting, is a carefully designed program of exercises to increase muscle speed, strength and endurance. Strength training for kids isn’t about lifting heavier weight or building bigger muscles.
Instead the focus is on lighter weights and controlled movements with a special emphasis on proper technique and safety. Ed Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minnesota, says, “Heavy lifting can put too much strain on young muscles, tendons and growth plates, if proper technique is sacrificed in favor of lifting larger amounts of weight.”

What are some of the benefits for young athletes?
Supervised strength training that uses weight machines with safety cylinders as in Cormax provide these benefits.

• Increases a young athlete’s muscle strength and endurance
• Protects the athlete’s muscles and joints from injury
• Helps improve performance in a particular sport
• Better heart and lung function
• A healthy body composition
• Stronger bones
• Lower blood cholesterol levels
• Fitness habits that last a lifetime

Some studies suggest that improved self-esteem and a decreased chance of depression are results of a well designed strength training program. Your child may get a shot of self-confidence and a feel-good boost of self-esteem after improving his or her performance.

When should my child start strength training?
A good rule of thumb is if your child is old enough to participate in sports such as hockey, soccer, or baseball, he or she is old enough to start strength training.

What are some of the general principles of strength training for kids?
The general principles of youth strength training are:

• Proper Instruction. Your child should be taught how to perform strength training exercises using proper form.
  
• Supervision. Adult supervision is important to reinforce safety and good technique. Think light and moderate weights with controlled repetitions. Kids can safely lift adult-sized weights as long as the weight that is lifted can be lifted with a smooth and accelerate motion.
  
• Rest between workouts. Three sessions a week is plenty with a rest period of at least one day between sessions.
  
• Track progress. Your child should fill out a chart or card to record and monitor progress. Add weight gradually. Only when your child can lift a weight smoothly and with acceleration should you add weight. Five to six repetitions per exercise is recommended.
  
• Keep it fun. Have your child train with a friend, or a family member. Vary the exercises. Mix it up. Kids are more likely to stick to strength training if they have fun doing the exercises.
  
• Encouragement from a parent. Encourage physical activity in your child-it is a key step to becoming a healthy adult. Be a good example for your child. If your child shows an interest in strength training, do whatever you can to encourage him or her to engage in this healthy activity.

Becoming stronger and better coordinated is critical to athletic success. Strength contributes to running faster, jumping higher, and being more explosive, but remember, players still must focus on other skill components of their sport. Strength and fitness are just the foundation that these other attributes build from!

Summer YOUTH Boot Camp

This summer I will be holding a youth boot camp starting June 6, 2009. This youth fitness program is a geared for results, staying fit, and having fun doing it. All sessions will be conducted at the Sports Center in Fargo. Some outdoor training may occur.

It is for youth in grades 6th through 9th grade.

Youth Summer Boot Camp will take place on Tuesday & Thursday throughout the summer beginning June 9, 2009 and ending August 20, 2009.

Two sessions will be offered (twice a week)
Session 1 - 10am - 11am
Session 2 - 2pm - 3pm

Boot Camp Cost
$240 / Summer
$80 / Month

Sports Center Youth Summer Membership
$39 / Summer


Contact myself for more information at monty_moran@yahoo.com

The FM Sports Center
3320 Westrac Drive S
Fargo, ND 58103