Sleep and its correlation with Weight Gain

Its underrepresented how much sleep can affect the human body both long-term and on a day-to-day basis. Lack of sleep can be a trigger for various different physical and mental repercussions, and weight gain or fluctuation is one of them. That’s right, sleep is key in order to maintain a healthy desirable weight, and yet it goes unnoticed. Studies have proven that sleep and weight loss are directly correlated with one another in ways that affect all parts of the body. After various tests, a conclusion was made that individuals who get a substantial amount of sleep per night actually can maintain their weight more so than the people who don’t.

Sleep is the fuel for our bodies, it is necessary in order to control our diet and energy levels. In order for any food to digest and function correctly, it is crucial for the body to get a substantial amount of sleep that allows the digestive system to recharge. More sleep is linked to maintaining a strong immune system, a healthy metabolism, and a brain that functions at its best ability. Lack of sleep initiates a hormone release that specifically works to store and hold onto the human body’s fat. Without the necessary amount of sleep, the human body won’t be able to work off the fat due to this hormone trigger. Not only can the body not function to its fullest without rest, but it is also known to provoke laziness. The motivation to be active and healthy is key to maintaining weight, and the lack of energy prevents this motivation. Losing sleep dulls the frontal lobe overall affecting a person’s impulse control. Overall, one is not capable of making the same responsible decisions when it comes to a healthy lifestyle without allowing your body to rejuvenate, there are so many positive benefits to getting enough sleep.
But how much sleep is enough? Everyone is different, but the recommended hours of sleep are from between 7-9 hours of sleep daily. The bottom line is, in order to maintain control over your weight, having enough sleep is absolutely vital! Enriching food, an active lifestyle, and a timed sleep schedule guarantee a healthy and more manageable weight.

By: Trainer “Stretch” Shelton

8 Week Weight Loss Program

Customized workouts are available. Email trainer for details. 

Are you ready to start your new fitness journey with hard work and push beyond limits you always dreamed of? Try RS Fitness 8 week weight loss online training program designed for weight loss and toning. 

RS Fitness has worked with professional NFL athletes and celebrities through JLT, a few JLT clients are: Odell Beckham Jr., Sean “Puff Daddy” Combs, Marshawn Lynch, Reggie Bush, David Blaine. RS Fitness would love to get you in the best shape through innovative training programs and motivating you to new limits. 

RS Fitness has put together an 8-week weight loss online training program to help you reach your fitness goals and maximize your time in the gym. During this 8 week program, you can train like an athlete and while getting in great shape. This program will help improve flexibility, body fat, muscle strength and overall body composition while enhancing body mechanics. Your energy levels will increase while mood and self-confidence rise. 

Workouts should take 60-90 minutes to complete, that includes the warm up and cool down. Most exercises can be found on YouTube, just type "rSheltonFit and exercise name."

Customized and pre-made meal plans are also available. 

YOUTUBE

WHAT TO EXPECT IN EACH WORKOUT:

• 3-7 minute Warm-up
• 10-15 minute dynamic warm-up
• 45-minute workout
• 3-5 minute finisher 
• 5-10 minute cooldown

PROGRAM 1

Program one is an 8-week training program that consists of warm ups, cool downs, Olympic lifts, weight training, med ball exercises, as wells as some outdoor running workouts.

If you like this post or know someone would would please like & share. 

Personal Trainer Package Deal

Drink This!

This week my stomach has been a little weird so I decided to whip out my Vitamix and make a concoction. I had just bought some ginger root at the store and decided it was time to use it. I rushed to my fridge to search for what other immune-fighting superfoods I could find.

The picture below is the final result. Isn't it pretty :) 

(Looks a little Halloween-esque right?! I went a little cray at Sephora this week.)

ginger. You don't need to wait until the next time you have sushi to start incorporating ginger into your life. For thousands of years healers have used ginger not only as a food but as a healing medicine.

Ginger can work wonders for nausea, vomiting, and upset stomach. It is also a potent anti-inflammatory that boosts your immune system.  

carrots. carrots make make instantly think of Bugs Bunny ha! (I'm so mature) Carrots are named after the antioxidant nutrient they are rich in, called beta-carotene. This is just one of the many antioxidants found in carrots.

Studies have shown that eating carrots is amazing for your vision, and preventing heart disease and cancer. Their color makes smoothies a pretty orange color too :) 

apples. you know the old saying, "An apple a day keeps the Doctor away!" Did you know that there are over 7,000 different variations of apples? Whoa. New studies concentrating on the diversity of polyphenols found in apples continue to amaze scientists.

Apples are full on antioxidants and studies show that including them in your diet can help prevent heart disease, balance blood sugar, and prevent certain cancers.

raw honey. I live in Cincinnati (woot, woot!) and we have a wonderful market downtown called Findlay Market. It's been around forever. My Grandma and even Great-Grandfather were regulars to the market... and now I am! Anyways, they have tons of veggies and local foods. I found some delicious raw honey and knew I had to buy it and take it home right away.

Raw honey simply means that the honey has not been heated in anyway. Heating honey kills all the amazing nutrients and can make it harmful to your body. It's an extremely high-tech process, and is definitely not the same honey used a generation ago. 

Raw honey is anti-fungal, anti-viral, and anti-bacterial. It also includes beneficial phytonutrients known to prevent all sorts of diseases. Of course, moderation is key. 

Recipe: 

small piece of ginger root 

1 carrot

1 apple 

1 cup filtered water

honey to taste

Blend it up in a high-speed blender. I love my Vitamix and I think the Ninja is a great choice too. 

*** I will say that this recipe has quite the bite to it because of the ginger. But I still thought that it was tasty and it made me feel amazing afterwards.

As we go into the colder seasons I know this is going to be one of my go-to recipes to prevent getting sick.

Also, I was looking at my calendar and the holiday parties are starting to roll in. From past years, I know that right now is the perfect time to reset and get on track. Can't wait for the holiday food. Thanksgiving is my fav! 

I have two questions for you my friends. 

#1 What is your favorite smoothie or juice to make when you're feeling a little off or want to prevent illness? 

#2 What are you doing to prepare for the holidays?

Let me know by replying to this email :)

Talk soon,

ENTfit & Beth Nutrition

Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Beth Leah Nutrition LLC, its officers, affiliates, employees and Beth Krumbein encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Beth Krumbein, unless otherwise noted.

Liver & Fat Loss

If the liver does not regulate fat metabolism efficiently, weight gain tends to occur around the abdominal area and a protuberant abdomen (pot belly) will develop. This is not good for the waistline! Another sign can be a roll of fat around the upper abdomen, which I affectionately call the “liver roll.” This is often a sign of a fatty liver. It can be almost impossible to lose this abdominal fat until the liver function is improved. Once this is done the liver will start burning fat efficiently again and the weight comes off gradually and without too much effort from you.

Many middle-aged people with excess fat in the abdominal area have a “fatty liver”. In this condition the liver has stopped burning fat and has turned into a fat storing organ. It becomes enlarged and swollen with greasy deposits of fatty tissue. Those with a fatty liver will not be able to lose weight unless they first improve liver function, with a Liver Cleansing Diet and a good liver tonic. If you have a fatty liver it is vital to be patient, as it can take between 3 and 12 months, depending upon the amount of fat deposited in the liver, to remove the excess fat from the liver. After this accumulated liver fat has been removed, weight loss will occur easily.

If you have a very severe case of fatty liver it can take several years to lose all of the excessive weight. However, this is very successful in the long term and provides the best chance of restoring your figure and your health.