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Get those Zzzz’s

You may not realize it but getting a poor sleep may negatively impact your workout program (specifically your performance) as well as your goals.

Some tips to help you get a good night of sleep are as follows:

  • Establish a routine. Try to get into the habit of going to bed at the same time each night. Depending on when you need to get up each morning, consider when might be an ideal time to go to bed based on how many hours you need, as advised by the National Sleep Foundation.
  • Limit your caffeine and alcohol consumption in the afternoon and evening as they can affect your quality of sleep.
  • Consider low-key activities before bed. Reading, for instance, is a great pre-bedtime activity as it helps your mind and body relax. Conversely, something like television or smartphone use can actually negatively affect your sleep quality as the light emitted can delay the onset of REM sleep.
  • Ensure the temperature of your bedroom is nice and cool.
  • Try to reduce the amount of light in the room – the darker, the better.

Keep in mind that – according to many experts – it takes about 66 days to establish a habit, so while you may see some improvements in a short period of time, you shouldn’t expect a single night of good sleep to significantly impact your health and fitness.

Fitness File – June

fitness files

The June issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:

  • one-year anniversary
  • fitness tip: push-up + pull
  • nutrition tip: eating the rainbow
  • COVID-19 studio update(s): VCH vaccination plan for frontline workers in fitness sector
  • club news: studio closure, and new staff member
  • staff spotlight: Anna Kim (Personal Trainer)
  • studio Q&A: How can physiotherapy benefit me?

Check it out here.

This week…

We are excited to welcome our small group clients back into the studio! In an effort to continue offering small group personal training during the circuit breaker, we moved our group sessions outside; however, with the conclusion of the circuit breaker, we are excited to announce that indoor group sessions will once again be held in our back room, with a maximum of two clients.
We want to thank all of our small group clients for their patience and commitment these past few weeks.
Photo credit: Alexander Mainwaring

Q: Can I exercise with Osteoporosis?

A: Osteoporosis is a metabolic bone disorder characterized by a decrease in bone mass and density. It is a disorder that typically affects older adults, with incidences increasing with age.

Can someone with osteoporosis exercise? The short answer is yes. As we age, we begin losing bone density which eventually can lead to osteoporosis. This is why it is so important to continue to exercise and help maintain bone strength and density. The best exercises to help maintain bone density and prevent osteoporosis are ones that are dynamic and weight bearing physical activities. Our body needs to move to exercise, this movement is created by our muscles, so when our muscles contract, they pull on our bones which allows us to move. This pulling on the bone, by our muscles, is what helps maintain bone health and density. Therefore, exercise programs including strength/resistance training can help! Exercises such as walking, running, or plyometrics are great for bone health (depending on your fitness level). The pounding of our body weight against the ground promotes the increase in bone density.

Don’t…

  • Cut corners. You may be tempted to rush through a workout; however, this may not only hinder your results as you aren’t gaining the full benefits of a particular exercise, but it could actually lead to serious (preventable) injuries.
  • Put all of your eggs in one basket. There aren’t many goals that can be achieved with just exercise or by just dieting; in fact, none come to mind. Even strength gains will likely depend on modifications made to your protein consumption.
  • Ignore your body. Don’t ignore your body’s warning signs. While some degree of discomfort during and following your training session is normal, pain is typically a sign that you have – or soon will have – injured yourself.

It’s important to set yourself up for success. Remember, long-term health requires long-term commitment.

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