Fitness 'N' Oklahoma City

Posts Tagged ‘oklahoma city boot camp’

Unable to sleep is common for most even me. That is the reason I am writing about it at 11:30pm.

A lot of you are familiar with the common question I ask every morning before boot camp. “Did you get plenty of sleep last night” and more often than not I hear the response “NO”!!!

How important is it really?

Lack of sleep increases snacking and bingeing

Multiple sleep related studies have found a connection between sleep and the hormones that influence our eating behavior. Two major hormones are involved. Ghrelin is responsible for feelings of hunger. Leptin tells the brain when it’s time to stop eating. When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. This equals an increased craving for food and not feeling full. And sleep deprived people tend to choose different foods to snack on—mainly high caloric sweets and salty and starchy foods. These small changes can lead to long-term weight gain.

How much sleep should I get to lose weight

The average person needs between seven and nine hours of sleep a night. Some more, some less. Very few of us actually get the minimum of seven. How do you know how much sleep you really need? Experts suggest to sleep as long as you want for several days (best done on vacation somewhere with sandy beaches and warm weather . Then, your sleep should stabilize and you’ll find yourself waking up after the same number of hours daily, within 15 minutes or so. Once you know about how much sleep you need, start getting into a steady routine. Set a regular time for sleep. Start getting ready ahead of time. And avoid using the bed for watching TV or doing work (Guilty).

Exercise + Sleep + Healthy Diet = Weight Loss

Disclaimer: Don’t think snoozing a few hours longer each night will solve a weight problem. It won’t. You can’t use this article as an excuse to miss 5:30am boot camp.  Exercising and eating healthfully is still the way to go. But, lack of sleep may soon be considered another risk factor for obesity. Especially since 65 % of Americans are overweight and 63% of people don’t get eight hours of sleep a night. Interestingly enough, many of those who are overweight also don’t sleep enough.

A recent study

At the annual meeting of the Associated Professional Sleep Societies today, Dr. Walter Moraes of Universidad Federal Sao Paolo, Brazil, presented the findings from a study he recently conducted which demonstrated that people lose weight three times as fast while asleep than while lying in bed awake. Dr. Moraes studied 14 healthy men age 21-30, confining them to a bed with a built in scale which allowed him to constantly monitor their weight. The subjects spent the night in bed asleep, and then remained in bed for the next 8 hours, awake. They were given food and drink proportionate to their body weight and, according to the poster, did not urinate or defecate during the study. Dr. Moraes found that the average weight loss during sleep was 1.9 gram/minute (or ¼ pound an hour), but only 0.6 gram/minute while lying in bed awake.

Good night and sweet dreams.

Hope you enjoyed this post and if you want to get more info about weight loss click the face book icon or check out our site here Oklahoma City Fit Body Boot Camp.

Can you believe  the first week of the new year is almost over. I thought this would be perfect a blog post on how to reach your goals. I am going to share my own 2010 goals with you at the bottom and I want to hear yours as well.

Some of you may of heard about this but if not in 1953 a very famous study took place, the graduating seniors of a major university (Yale) were asked if they had written goals, and plans to achieve them, after they left the university.
It turned out that 3 % had written goals and a game plan to reach them. 14 % had goals but they were not written. The other 83%  had no goals or plans at all, aside from getting out of the university and going on vacation that summer.
Twenty years later in 1973, they did a follow up on the graduates in the study and asked them, among other things, about their financial situations. They found that the 3 percent of students who had clear, written goals and plans upon graduation were worth more than the entire 97 percent of graduates put together.

So what does this experiment have to do with your fitness goals?

It has EVERYTHING to do with them

Before we start an exercise plan, we must write down our fitness goals.

This will program your subconscious towards achieving your goal.

EXAMPLE

Imagine that you have two drivers, each with a brand new Car.

They both set to travel across the country toward a distant destination.

One sets off with no road map, navigation system, nothing.

The second driver takes the time to plan his trip carefully using road map, navigation and getting advice from people who have traveled that path.
Which driver do you think will reach his destination on schedule??

The first driver probably won’t even reach his destination.
Your fitness goals are pretty much the same.

People with clear, very specific goals and plans that they work from each day, accomplish on average, 10 times the result as others who don’t have a clear idea of where they are going or when they want to get there.

Hope enjoyed this short post and may all your fitness goals come true for you in 2010.

If you would like to check out Oklahoma City’s Number one way to lose weight and have fun while doing it… click here

Or stay in touch with us by clicking on the face book icon to the right.

Here are a few of the designs I have thrown together. All design are from boot campers request, and I have added a few of my own.

I still have about 5 shirts to design but take a look at what you will be voting on so far. I will place a number next to the T-shirt design and if you like that design leave a comment. Only vote up to three times. Please leave your comment on the blog not face book or email. I will only tally the votes from the comments below. The top three T’s will be made.

Disclaimer: Some shirts may offend  (More shirts to come so you may want to hold off on using all your votes at once.

(CLICK ON ANY OF THE IMAGES TO ENLARGE)

FRONT BACK

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Sara and I are about to hit the road. But before we leave I just wanted to say Happy Holidays to you and your family from Sara and I.

I posted the Holiday workout from this morning, it isn’t the best ever but had to rush it a little so please enjoy. Also I am posting the actual workout below the video so you can have your friends and family do it.

Trainer B.

12 DAYS OF CHRISTMAS

On the first day of Christmas,
my trainer made me do
1 Atomic Push up with oblique crunch-ees

On the second day of Christmas,
my trainer made me do
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the third day of Christmas,
my trainer made me do
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the fourth day of Christmas,
my trainer made me do
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the fifth day of Christmas,
my trainer made me do
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the sixth day of Christmas,
my trainer made me do
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the seventh day of Christmas,
my trainer made me do
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the eighth day of Christmas,
my trainer made me do
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the ninth day of Christmas,
my trainer made me do
9 Sit Up Presses,
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the tenth day of Christmas,
my trainer made me do
10 Sprints and back,
9 Sit Up Presses,
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the eleventh day of Christmas,
my trainer made me do
11 Paper Plate Body Saws,
10 Sprints and back,
9 Sit Up Presses,
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees

On the twelfth day of Christmas,
my trainer made me do
12 Low Rows with Over Head Tricep extensions,
11 Paper Plate Body Saws,
10 Sprints and back,
9 Sit Up Presses,
8 One arm Burpees,
7 Side Plank Hip Drops,
6 Jumping Lunges,
5 Overhead Squats,
4 Mountain Climbers,
3 Suspended Pikes,
2 Torso Rotation Push-ups,
And 1 Atomic Push up with oblique crunch-ees