Sleep MATTERS!

Sleep Matters!

Meredith Nelson, M.Ed.

PrimeTime Fitness, Inc.

 

A Google search for “sleep” makes it clear . . . the top trending searches include “sleep for better performance,” “sleep, obesity, and exercise,” “sleep protects the brain,” and other such phrases connecting sleep to improved health and wellness.  Ask anyone who has been lucky enough to experience a few good night’s sleep and they will tell you they might as well have discovered a wonder drug!

You are probably tired of hearing it – the average adult needs between seven and nine hours of sleep.  Sure, there are some folks out there who claim to get five or six hours of the nighttime shut-eye and function just fine.  Most of us do not fall into that category.  Listen to your body – are you hungry throughout the day?  A little more irritable than usual?  Do you find yourself reaching for yet another cup of caffeine to stay focused and be productive?  Do you often feel the need to nap?  These may all be signals that your body is sending, imploring you to hit the hay earlier and get more zzzz’s.

It’s no secret that sleep is becoming more of a concern in our society . . . sleep studies are becoming more prevalent, devices and apps now track not only your hours of shut-eye but also the quality of your sleep, and athletic teams are even hiring sleep consultants to help their athletes sleep better.  Along with the current trend of clean eating, “clean sleeping” is a new philosophy that prioritizes not only the amount of sleep you get, but also the quality of your zz’s.  It involves putting your work away, waiting to respond to emails, and making your need for good rest a priority.  Everything else can wait until morning.

What’s the big deal about sleep?  Well, one small example of the benefits was demonstrated in a recent study of Stanford University athletes.  Football players who experienced a good night’s sleep improved their 40-yard dash times by 2.1%.  Basketball players improved their free throw and 3-point shooting accuracy by 9% and 9.2%, respectively.  Elite athletes often aim for even more than nine hours of sleep to allow the body to recover between hard workouts.

So you’re not an elite athlete?  You still need the recommended seven to nine hours of sleep!  Why?  Along with eating a healthy diet and exercising regularly, sleep needs to be a part of your fitness plan.  No matter how good your diet is, or how good your exercise program is, neither are beneficial if your sleep patterns are off.  According to an ACE (American Council on Exercise) blog post by Chris Freytag, “a lack of sleep leads to a slew of negatives, including weight gain, cardiovascular disease, diabetes, stroke, depression, lower immune-system response, premature aging and impaired thinking.” When we are sleep deprived, we reach for snacks to keep our energy levels high.  Also, our hormones are disturbed and those responsible for making us feel hungry or full are out of whack . . . meaning we tend to eat more.  Lack of sleep is also a primary cause of car accidents, with the American Academy of Sleep Medicine reporting an estimated 250,000 sleep-related traffic accidents each year.  Our thinking becomes fuzzy and judgment is affected, clouding our decision-making skills.

What makes sleep so important?  Just like your cell phone, your body needs to be recharged daily.  Following Stage 1 sleep (in which your eyes are closed and you are easily awakened), and Stage 2 (your heart rate slows, breathing becomes deeper, and body temperature drops, preparing for “Deep Sleep”), Stage 3 of the sleep cycle is the “Restorative Sleep” stage, in which your nervous system repairs and recovers, energy is restored, and new memories and information are processed.  Deprive yourself of enough of this stage, and your batteries aren’t 100% recharged.  These three stages, known as non-REM, or NREM sleep, can each last from 5 to 15 minutes, and are followed by REM sleep, when heart rate and breathing quicken and deep dreams occur.  Shorting yourself of any of these stages can lead to a less than satisfactory night’s sleep!

Some tips to encourage a good night’s sleep:

• Try sticking to a set schedule. As tempting as it is to sleep in on the weekends, try not to overdo it.
• Make your bedroom a “sanctuary” that is conducive to sleep. Most people sleep better in total darkness, and in cooler temperatures.
• Choosing the right mattress, sheets, pillows and comforter can dramatically improve your comfort and quality of sleep, so make sure you think your bed is comfortable.
• Skip caffeine after 5 p.m. and skip alcohol as it can disrupt your sleep.
• Unplug – avoid screentime for at least an hour before bedtime. The glare and lights from your screen or device can affect your sleep, but also the mental stimulation discourages relaxation.
• Have a winding down routine at night, beginning about 30 minutes before you turn out the lights. Try some relaxation techniques, journaling, reading, or a light stretching sequence.
• Can’t sleep? Quit counting sheep – it’s mentally engaging.   Instead, picture your favorite relaxing, tranquil spot.
• Escaping to your favorite island still doesn’t lull you to sleep? Get out of bed and read, work on your taxes, or write a letter.  Taking a break from trying to sleep may be just what you need.  Just don’t get on the computer and check your Facebook news feed!
• Silence your smartphone. Better yet, keep it out of your bedroom.
• Avoid doing anything you consider remotely stressful in your bedroom—like work.

For more tips on getting a good night’s sleep, check out www.blog.casper.com!

Good night, everyone – I’m going to bed!

 

Meredith Nelson, M.Ed., is the owner of PrimeTime Fitness, Inc, in Mt. Pleasant.  Certified through AFAA in Group Fitness, ACE as a Personal Trainer and Medical Exercise Specialist, and TPI as a golf fitness professional, Meredith has been bringing fitness to the East Cooper area for over twenty years.  Now located just across the causeway at 1558 Ben Sawyer Boulevard, PrimeTime Fitness caters to the mature exerciser and offers personal and small group training, indoor cycling, yoga, golf fitness training, monthly gym membership, and more.  Meredith can be reached with your fitness questions at 843-883-0101, or Meredith@primetimefit.net.

 

KETTLEBELL 101 SERIES

March 2, 9, 16, 23; 6:30 – 7:30 p.m.

click here to sign up for the Kettlebell 101 workshop!

Sign up for one class, or all four – each one builds upon the previous workout.

 

If you’ve ever said something like:

“What is that?”  “How do you use it?”  “What do you do with it?”  “That thing scares me!”

“I always get hurt when I use one of those.”

 

THEN YOU NEED TO SIGN UP FOR THIS WORKSHOP!

Click here to sign up for the Kettlebell 101 workshop!

Sign up for one class, or all four – each one builds upon the previous workout.

Sean will be teaching kettlebell basics and leading you through workouts using what you learned.

 EVEN IF YOU THINK YOU KNOW WHAT YOU ARE DOING – A REFRESHER NEVER HURTS!  AVOID INJURY AND GET SOME FRESH IDEAS FOR YOUR OWN WORKOUTS.

 

6:30 – 7:30 p.m.
March 2, 9, 16, 23

 

$75 for the series of 4, or $25/class.

Space is limited –

Click here to sign up for the 

Kettlebell 101 workshop!

 Sign up for one class, or all four – each one builds upon the previous workout.

NATIONAL COOK A SWEET POTATO DAY – February 22

In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.

Sweet potato varieties with dark orange flesh have more vitamin A than those with light colored flesh.

Interesting Facts about the Sweet Potato, taken from www.sweetpotato.com:

• Sweet potatoes are high in Beta Carotene and vitamins E and C.
• Sweet potatoes are a good source of fiber when eaten with the skin on.
• Sweet potatoes offer other nutrients such as potassium, iron and vitamin B-6
• Sweet potatoes can be:

• Baked
• Steamed
• Boiled
• Microwaved
• Fried
• Juiced
• Pureed
• Eaten Raw
• Sweet potatoes are roots, compared to regular potatoes which are tubers (underground stems).
• Our first president, George Washington grew sweet potatoes on his farmland in Mount Vernon, Virginia.
• George Washington Carver, a famous scientist, developed 118 products from sweet potatoes including glue for postage stamps and starch for sizing cotton fabrics.
• North Carolina is the leading producer of sweet potatoes in the United States, producing around 40% of the national supply.  Most of the production is concentrated east of Interstate 95.
• Sweet potatoes are the official vegetable for North Carolina.
  
• Sweet potatoes are an excellent way to eat healthy!  They are fat-free and cholesterol-free.
• Sweet potatoes have unique health benefits!  They are loaded with vitamins A, C and E – antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin.  They have been recently reclassified as an “antidiabetic” food.  They are anti-inflammatory and can protect against emphysema.
• Sweet potatoes are high in Beta Carotene.  They are an excellent source of copper, manganese, potassium, iron and vitamin B-6.
• Sweet potatoes are a superfood and they taste great!  They are excellent accompaniments to poultry, pork, beef, lamb or seafood.  They can also be substituted in virtually any recipe that calls for apples, squash or white potatoes.

Want to know how to celebrate National Cook a Sweet Potato Day?  Click here to learn “45 Ways to Get Your Yam On!”  Breakfast, lunch, dinner, snacks, dessert . . . it’s all here!

Ingredients 2 tablespoon butter 5 large sweet onions, thinly sliced 1 1/2 tablespoon sugar 4 medium sweet potatoes, peeled and cubed 2 quarts chicken broth(use low-sodium or no-salt to reduce sodium!) 1/2 teaspoon ground allspice 1/2 teaspoon thyme 1/2 teaspoon ground nutmeg 1/2 teaspoon salt 1/2 teaspoon ground black pepper Directions 1. In a large pot over medium-high heat, melt the margarine or butter. 2. Add the onions and cook, stirring constantly, for 5 to 7 minutes, or until browned. 3. Add the sugar and cook, stirring, for 3 minutes longer. 4. Add the sweet potatoes, broth, allspice, thyme, nutmeg, salt, and pepper and bring to a boil. 5. Quickly reduce the heat to low and continue to simmer, uncovered, for 15 to 20 minutes, or until the sweet potato pieces are fork-tender.* 6. Adjust the seasonings and serve. * Alternate: For a smoother soup, transfer the ingredients to a food processor after the ingredients are fork-tender and puree in batches. Return to the pot, reheat, and serve. Nutritional Facts per serving Calories     87.6 cal Fat     1.6 g Saturated fat     0.5 g Cholesterol     0 mg Sodium     335 mg Carbohydrates     15.8 g Total sugars     6.4 g Dietary fiber     2.4 g Protein     2.5 g Taken from www.rodalesorganiclife.com

 

Thursday, February 23; 10:00 a.m.

Learn how to save a life with CPR and an AED unit.

Offered by the American Safety & Health Institute (ASHI).

Location:  PrimeTime Fitness         Cost: $35 per person; cash/check

Please click here to rsvp.

PRIMETIME FITNESS, SUPERFUN YOGA PANTS, & BEAUTYCOUNTER want you to be happy and healthy, and to look great at the same time!

Thursday, Feb. 16; 5:00 – 7:00 p.m.

Come out to PrimeTime on Thursday, February 16, for a fun time of fitness, fashion, and skin care!

5:00 p.m. Total Body Circuit workout.  Click here to sign up for this free workout- but hurry, as space is limited!

5:00 – 7:00 enjoy wine and snacks while you shop for superfun finds brought to you by Superfun Yoga Pants, and experience a Beautycounter mini-facial or charcoal mask!

SENIORS WANTED For Senior C.L.A.S.S. Workouts  We’re looking to reignite our Senior C.L.A.S.S. on Tuesdays at 4 and Thursdays at 12:00.  If you are looking for an hour of all the elements of fitness – Core training, functional Life skills, Aerobics, Strengthening, and Stretching – you might want to give this a try!        Click here to let us know  . . . we’d love for you to join the group!

SATURDAY’S CAUSEWAY CLEAN-UP A HUGE SUCCESS!

Just a small portion of our collection! Originally scheduled for a Saturday in January, the Ben Sawyer Causeway Clean-Up was cancelled due to bad weather.   Frigid temperatures and wind didn’t stop us this time – Charleston Waterkeeper, Charleston Surfrider Foundation, and the Charleston Running Club combined efforts on Saturday, February 4 to go out and clean-up the Ben Sawyer Causeway as an Adopt-A-Highway project.

The following PTF’ers are celebrating the anniversary of one more year of fitness with us!

ONE YEAR:  Hamp Kirkland

TWO YEARS:  Carrie Riddle, Joe Virgilio

FOUR YEARS:  Barbara Kimbrell;  Michael Kirshtein

FIVE YEARS:  Jenny Keenan

SEVEN YEARS: Donna and Bill Crawford

TWELVE YEARS:  Candy Hawthorne; Tim Smith

FIFTEEN YEARS:  steve Herlong

SIXTEEN YEARS:  Mark Tanenbaum

Congratulations and thank you all for your continued support – keep up the hard work!

The following PTF’ers are celebrating the anniversary of one more year of fitness with us! Congratulations and thank you all for your continued support – keep up the hard work! ONE YEAR:  Bruce Boggs TWO YEARS:  Ned Brown, John Ramsey, David Sigmon FOUR YEARS:  Wendy Schroeder, Hannah Schroeder-Iliff FIVE YEARS:  Tim & Laura Bryan, Joe Keenan SIX YEARS:  Kay Cole SEVEN YEARS: venice Beedenbender, Mary Hatcher, Fred Trombino NINE YEARS: Inga Sullivan TEN YEARS: Jay Keenan ELEVEN YEARS: Mike Carter, Keitt Hane THIRTEEN YEARS: Tita Massie FOURTEEN YEARS: Kim Richardson