LIVING YOUR BEST LIFE

Working out and eating clean are crucial for your wellness, but there’s plenty more than goes into having a healthy lifestyle. Read how to make the most of your life outside the gym!

How Does Sleep Deprivation Affect Your Workout?

05/17/2018

Let’s face it- uninterrupted sleep is a luxury. Between jobs, families, and trying to stay on top of eating healthy and exercising, some days it feels like there’s no room in the schedule for sleep. But getting a proper amount of sleep is just as vital to your health as anything else, and a lack of sleep can have serious implications on your overall health and your ability to reap the benefits from your workout. So, what are the potential implications on your workout from sleep deprivation, and how do we break bad sleep habits?

 

Energy & Motivation

Sleep deprivation makes you groggy, lazy, and decreases motivation for you to fit a workout into your already busy schedule. You will also a notice a decrease in your energy levels which will prevent you from being able to get the most out of your exercise routine.

 

Metabolism

A lack of sleep can decrease the levels of leptin in your body- a hormone that’s responsible for telling the brain that you’re full and help prevent overeating. It can also increase your body’s levels of ghrelin, which is commonly referred to as the “hunger hormone” that can cause your appetite to increase.

 

Muscle Recovery

You may remember hearing the phrase, “it’s while you sleep you grow.” The growth hormone that gets released while you sleep is the very same hormone that helps strengthen your bones and muscles, which is pivotal for recovery after a workout. This is particularly important if you’re strength training- your muscles rely on this hormone to recover in order for you to continue in your training.

 

Injury Risk

When you’re overtired, your reaction time is slower, your cognitive function is slower, and judgement is clouded by fatigue. Not only will your workout feel more difficult, but your risk for injury is much higher. Furthermore, the effects of sleep deprivation will continue to accumulate the longer you continue to not get enough sleep. Ultimately, you could end up having a few days of unproductive or potentially unsafe workouts if you aren’t getting adequate rest.

 

Other Risks

Sleep doesn’t just get you amped for a workout, it is pivotal for your overall health. The American Academy of Sleep Medicine recommends at least 7 hours of sleep each night- getting less than that can result in a variety of health problems such as type 2 diabetes, hypertension, an increased risk for weight gain and a higher mortality rate.

 

What Can You Do?

The bottom line is that you shouldn’t put your workouts over getting enough sleep. Getting yourself back on a better sleeping pattern and letting your stress hormones normalize is a healthier option than trying to work out in an exhaustive state. If you’re struggling to get proper sleep at night, there are a few options for you to consider:

 

No Screens

You read that right. The glow from a cell phone, a tablet, or your T.V. can hurt your sleep. Try going screen-less at least 2 hours before bed.

 

Avoid Naps

If you’re feeling an afternoon slump, avoid taking naps so you can rest better at night. Instead try taking a walk, get a glass of water, or get outside for some fresh air. If you really feel like you need a nap, keep it to twenty minutes or less.

 

Lavender

Light a lavender candle, use some lavender lotion, or try lavender essential oils. Lavender is known to lull you into a more relaxed state helping you ease into sleep better.

 

Keep Fresh Air Flowing at Home

Lower levels of carbon monoxide in the home have been proven to provide a better environment for sleep. Keep windows open as often as you can to let fresh air into your bedroom and throughout the rest of your home.

 

Keep Your Body Clock Regular

Try to wake up at roughly the same time every day, including weekends. A routine will get your brain and body into a healthy sleeping schedule, and help you nod off quicker at night. As soon as you get up, try to get out into a bright light as soon as possible!

 

For additional health and wellness tips, including 4 ways to fit a workout into your busy schedule, check out the Snap Fitness blog!

 

 

HIIT | Weekly Max Meps Workout

05/14/2018

If you're tired of starting over, stop giving up! You've got this, #SNAPNATION! Try this weeks HIIT circuit to burn calories and tone up. Do each exercise for 30 seconds, resting for 15 seconds between each exercise. Repeat 5 rounds through.

 

 

JUMP SQUATS

30 seconds

 

 

TUCK JUMPS 

30 seconds

 

LUNGES

30 seconds

 

 

BOX JUMPS

30 seconds 

 

 

 

HIGH KNEES

30 seconds 

 

 

SKATER JUMPS

30 seconds

 

 

 

MOUNTAIN CLIMBERS

30 seconds

 

 

HIIT | Weekly Max Meps Workout

05/07/2018

"Work Hard, Stay Consistent, and Be Patient." Repeat this HIIT workout three times through, repeating it twice a week for maximum results! 

 

JUMP SQUATS

60 seconds

 

 

SQUAT WITH WEIGHTS 

30 seconds

 

REST

30 Seconds

 

BURPEES

60 seconds

 

 

SHOULDER PRESS

30 seconds 

 

 

REST

30 Seconds

 

MOUNTIAN CLIMBERS

60 seconds 

 

 

TUCK JUMPS

30 seconds

 

 

REST

30 Seconds

 

JUMPING JACKS

60 seconds

 

 

PUSH-UPS

30 seconds

 

REST

30 Seconds

 

JUMP ROPE

60 seconds

 

SPRINT IN PLACE

30 seconds

 

 

REST

30 Seconds

 

Wellness at Work

04/30/2018

For some, fitness is built into the daily grind. Certain jobs involve physical activity, so going to the gym or heading outside for a walk over your lunch break isn’t as welcome as a chance to kick back. But for those of us that work desk or office jobs, we have to get more creative.

 

If going to the gym or getting a higher intensity workout doesn’t fit into your schedule, there are plenty of ways to incorporate some techniques to improve your wellness at work.

 

Take Walk Breaks

Take a brisk walk over your lunch break, an extra stroll or two to the break room, use the restroom on another floor, take the stairs instead of the elevator, and park further away from the building. Any and all extra movement throughout the day will help ease the stiffness that can result from sitting for a long time and help burn a few calories.  

 

If you live close enough to work to walk, bike, or jog, throw that in the mix from time to time. It’s a great way to start the day off on the right foot.

 

Drink Enough Water

We all have heard drinking water is important to our health but staying hydrated throughout the workday is crucial to your energy levels and productivity. Water keeps you fresh, alert and keeps your head clear. Keep a water bottle at your desk and be sure you have a fresh water dispenser in the kitchen. Getting up to refill your water bottle will also kill two birds with one stone- hydration and a few walk breaks.

 

Eat Light Lunches

Avoiding heavy meals will keep you from hitting an afternoon slump and losing your energy. Prepare your meals ahead to time to make sure they’re lighter and healthier with plenty of veggies, fresh fruit, and lean proteins to keep your productivity up.

 

Get Outside

Even on your busiest days, it’s important to take time for yourself. Getting outside and away from your office, even for just a few minutes, is a great opportunity to re-center yourself. Being in the fresh air is a great opportunity to re-invigorate yourself!

 

Stretch

Sitting at a desk all day can cause any number of neck and back issues. In between your walk breaks, take time to stand up and stretch every once in a while. If you talk on the phone a lot, consider using a headset or speakerphone to keep from straining your neck.

 

Know Your Limits

The most important thing to remember is that your health comes first. Know when you need to take breaks, when you need a day or two off, or if you need a long lunch to break up the day a little bit. Taking care of yourself will keep you productive and happy at work, which is what we all want!

 

For more tips on how to keep yourself physically and mentally healthy, check out our blog on tips to putting yourself first.

 

 

HIIT | Weekly Max Meps Workout

04/30/2018

"The best project you will ever work on is yourself." Work it this week with our full body HIIT workout. Do each move for 50 seconds with a 10-second rest between. Finish the workout off with a cardio burst. Do 10 sprints for 30 seconds in the yellow and red zones with a 30-second rest between each sprint. 

 

JUMP SQUATS

50 seconds

 

 

TOE TOUCHES 

50 seconds

 

 

MOUNTAIN CLIMBERS 

50 seconds

 

 

HIGH KNEES

50 seconds 

 

 

PUSH-UPS

50 seconds 

 

 

WALL SIT

50 seconds

 

 

TUCK JUMPS

50 seconds

 

 

COMMANDOS 

50 seconds

 

TRICEPS PUSH-UP

50 seconds

 

BURPEES

50 seconds

 

 

 

HIIT | Weekly Max Meps Workout

04/24/2018

Get your heart pumping and body moving this week with our weekly max meps workout!

 

JUMPING JACKS

1 Minute 

 


ALTERNATING REVERSE LUNGES

30-Seconds

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KETTLEBELL SQUATS
30-Seconds 

 


HIGH KNEES

1 Minute 

 


BURPEES

1 Minute 

 

 

 

 

PUSH-UPS

30-Seconds

 


WALL SITS

1 Minute 

 


BENT OVER LATERAL DUMMBELL RAISE 

30-Seconds

 


POWER JACKS

30-SECONDS

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MOUNTAIN CLIMBERS 

1 Minute 

 

 

DUMBBELL LUNGES

30-Seconds 

 


DUMBBELL TRICEPS KICKBACKS

30-Seconds

 


SPRINT IN PLACE

1 Minute 

 


SPEED SKATERS

30-Seconds 

 


DUMBBELL RENEGADE ROW

30-Seconds

 

 

 

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