Not Seeing Results? Get Horizontal!
Aug31

Not Seeing Results? Get Horizontal!

Not Seeing Results? Get Horizontal! Written by: Timothy Schultz, CPT  (Estimated reading time: 5 mins) No, this isn’t a clickbait article or some silly gimmick. Read on and you’ll realise you’re leaving a whole lot of progress in the bedroom. No, not that kind of progress… Achieving your fitness goals boils down to optimizing 3 areas (in no particular order): Training Nutrition Recovery Recovery is the ugly stepchild no one wants to acknowledge – it encompases things such as soft tissue work and stretching but most importantly, sleep. It’s not sexy but you will achieve better results, faster by improving your sleeping habits – much more than any supplement or the latest and greatest belly wrap can offer. Not convinced? Read on friend. Why is sleep so important?  It doesn’t matter if your goal is to drop a dress size, build a thicc booty or squat 700 lbs – if you’re not sleeping enough every night your results will be diminished and your body will be quite literally fighting against you and your hard earned progress. Adequate sleeping habits will directly enhance the efficiency of your metabolism – building more muscle, burning more fat and gaining more strength. The opposite is also true and all too common (exacerbated by our modern busy lifestyles) – a lack of sleep will slow your metabolism, increase feelings of hunger and craving of energy dense foods, reduce energy expenditure, increase blood pressure, increase cortisol and can result in insulin resistance. Metabolism When discussing metabolism it’s important to understand the two biggest long term regulators of food intake – insulin and leptin; which are released proportionately to how much body fat you have (more fat = more leptin). These two hormones act with inhibitory effects on food intake while at the same time increasing energy expenditure (dieters everywhere rejoice!). Ghrelin on the other hand is like leptin’s evil twin, it is an appetite stimulating hormone with levels rapidly rising before meals and falling after eating (2). Leptin and ghrelin are two sides of the same coin working as opposing metabolic counterparts to maintain body mass homeostasis. Sleep duration has a massive impact on the regulation of leptin and ghrelin levels, several studies have shown this so let’s dive into some now. Jump to the next section on how to improve sleeping habits if you already understand the importance of sleep and its impact on your metabolism, if not read on friend. If the extreme popularity of caffeine isn’t an indication of our sleep deprived society, the fact that over 30% of Americans aged 30-64 report sleeping less than 6 hours per night (2) should...

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Meet Erik
Aug31

Meet Erik

UBCO Kinesiology graduate with a passion for all things strength, movement, and nutrition based.

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Calvin Thalheimer  Nets Big Tennis Wins!
Aug27

Calvin Thalheimer Nets Big Tennis Wins!

Local tennis ace Calvin Thalheimer has enjoyed a very successful 2018 season so far, competing in no less than fourteen high-level tournaments…….

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Ira McNamara
Aug14

Ira McNamara

What made you get into Personal training, and Group Fitness?

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