CHAMP is thrilled to be rolling out new fitness opportunities! Many of you may know Trudy; she’s been a member at CHAMP from the very beginning. Trudy is recently re-certified as an ACE Fitness Trainer and she can help you reach your next fitness level!

We will have the basic membership, a two tiered membership – Warrior, and three tiered membership – CHAMPION

ZZZZZZZZZZZZ… SLEEP! How important is it? How much do we need?

Research has shown that sleep is as vital to your body as eating, drinking, and breathing. While sleeping, your body heals and repairs from the day’s events and contributes to your physical health and emotional well-being.

Here are a few health risks associated with sleep deprivation:

-Cognitive Impairment (memory loss, inability to properly process information, decreased reaction time)

-Symptoms similar to ADHD (Attention Deficit Hyperactivity Disorder)

-Irritability (increased levels of stress, depression)

-Aching muscles (due to increased levels of inflammation in the body)

-Risk of Type 2 Diabetes (brought on by obesity)

-Risk of Obesity (the balance of the hormones ghrelin and leptin – which control appetite- are effected by lack of sleep and can lead to weight gain)

-Risk of Heart Disease (due to increased blood pressure and cholesterol levels)

-Risk of Colon and Breast Cancer (due to decreased levels of the hormone melatonin)

(photo credit, Dana Stone)

The following chart depicts the amount of sleep needed for optimal health. Keep in mind that an abundance of sleep can be just as harmful as lack of sleep!

You are all working so hard to reach your fitness goals! Make sure you are giving your muscles, brain, bones, joints… adequate time each night to repair and strengthen before stepping into CHAMP again!

Happy Snoozing!!!!

That’s right! Water is the largest component of the human body – comprising of about 60% of your body weight. Your brain, skin, kidneys, heart, cells, muscles, joints, digestion, and temperature are greatly affected by your hydration level. I like to think of my blood vessels and organs as a big water park – if the water flow is low are turned off, the park doesn’t function properly… kids would get stick to the bottom of the slides, the equipment would get Very hot and unusable. Your body is the same way. You must be properly hydrated to get nutrients swooshing through your blood stream like The Summit Plummet at Disney! So how do we make sure we are properly hydrated????

First, go to  www.thecoca-colacompany.com/hydrationcalculator    It’s a really cool hydration calculator to get an estimate of how much fluid you should consume each day. Then, follow these 3 hydration steps to stay safe and maximize your performance!

Pre-hydrate

performance suffers when you start an activity dehydrated. with less circulating fluid, your heart has to work harder and your body temperature rises higher and faster. Your body is not able to cool itself properly and your endurance suffers.

ACSM (American College of Sport’s Medicine) recommends 14-20oz of fluid 2-hrs BEFORE an activity.

Hydrate

not too little – not too much – the best way to hydrate is to calculate and then match your Sweat Rate (go to www.hydration.thecoca-colacompany.com ) For strenuous activity lasting more than an hour hydrating with a sports drink will help you replace lost electrolytes.

Rehydrate

rehydrate with 16oz of fluid for every pound you lose due to physical activity!

Now you have a few tips and tools to utilize to keep you running like a CHAMP, but remember, with each workout you are getting fitter. Your lungs, muscles, and bones are getting stronger; your body weight, blood pressure, and cholesterol may be decreasing; and your body is becoming more efficient at sweating! You may start to notice that you start sweating earlier — your body is catching on that you are serious about this fitness stuff and so it starts to sweat earlier in the workout so that you will not get overheated. Next, your body becomes more efficient at cooling you off — the volume of sweat is increased (i.e. the puddle you are laying in after BodyStep) and your sweat composition changes so that you lose fewer electrolytes. So, as with everything keep reassessing and adjusting and enjoy your new found ATHLETIC GLOW!

Happy Glistening,

Nikki

Is it Time to go SHOE Shopping?

I know you’re thinking yes…How long will a good pair of workout shoes last? There are MANY factors that go into answering that question, like age, type of activity, frequency of the activity, foot structure, foot health… but as a general rule, workout shoes should be replaced approximately every 6 months! I know some of you who are still sporting your high school track shoes may have just gone into shock, but unfortunately replacing them every 3-9 months is a good policy to follow.

A few tips to follow in determining whether or not it’s time for them to go to shoe Heaven:

1. If you take your shoe off of your foot and it is the same shape of your foot – replace it yesterday 🙂
2. Press your thumb into the sole to check for the ability to press down and release; once the cushion is worn it will feel hard
3. Compare how they feel to a new pair
4. Pay attention to aches and pains in your body

How to lengthen the life of your shoes:

1. Rotate 2 or 3 pairs of shoes at a time
2. Take them off and put them on properly by unlacing them and using your hands rather than kicking them off or shoving your foot in while it is still tied
3. Use them just for exercise – you may have noticed that most instructors will walk in with flip flops or boots and put on their workout shoes just before class.

Foot injuries can bring your workout routine to a screeching halt. Pay attention to your body and replace your shoes BEFORE they stop working for you!

Happy Shopping!

Nikki

www.champchiropractic.com