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The Club, Issue #026
April 15, 2022

Newsletter Issue #26 - April 2022

As the weather continues to (slowly!) warmup, I hope you're getting outside for some fresh air and exercise. Happy Spring!!

In this newsletter, you'll find...

📍Get Some Sleep!

📍Better Sleep Yoga

📍Super Speedy Strength Circuit

📍Black Bean Hummus


Get Some Sleep

Why sleep is important for exercise recovery

Sleep. We probably all need more of it, right? But how important is it? And how much should we REALLY be getting?

Deep REM-stage sleep is when growth hormone is released. This hormone stimulates growth and repair which is necessary for fitness gains. If you don’t spend enough time in deep sleep this causes a sharp decline in growth hormone secretion.

During sleep, your blood pressure drops and your brain rests so there’s more blood supply for your muscles to aid in repairing damage from exercise. Your muscles and other tissues are rejuvenated during deep sleep because they’re receiving more blood that's carrying oxygen and other nutrients.

Your body will never really ADAPT to getting less sleep. Many of us get used to a schedule of less sleep but our reaction time, recovery efficiency, and other functions are reduced and don’t adapt. Those functions just stay at a reduced rate which is not good for anybody.

Most adults need 7-9 hours of sleep. If you’re getting less than 7, gradually work you way up to 7 hours and assess how you feel. If you think you could benefit from more sleep, bump it up and reassess how you feel. And not just how you feel after one day of more sleep. You need to give your body and mind time to adjust to more sleep and see how you adapt. Are you still sluggish or tired in the afternoon? Do you still feel like you’re in a fog? Then you might need more sleep.

During the day, there are ways to ensure a good nights sleep for later. And it starts in the morning.

1. Limit your caffeine intake to the first half of your day. Caffeine affects everyone differently but if you know it keeps you up, limit it to mornings.

2. Exercise! Regular physical activity uses your body’s reserves of energy so when it’s time for bed, you’re tired and ready for rest instead of lying there staring at the ceiling.

The best thing you can do for a good nights sleep is to plan for it. Don’t just got through your day with your hair on fire and hope you’ll be able to sleep sometime later that night. Plan for it.

1. Arrange your schedule to make sleep a priority. Keep the same schedule from day to day, even on the weekends. I know sleeping in is tempting and a little extra sleep isn’t bad but trying to “catch up” on the weekend is not a good idea.

2. Create a routine that helps you wind down in the evenings. If you’re going, going, going, up until 5 minutes before you fall into bed, you’ll never get quality sleep. Build time in to relax. Read a book, take a bath, have a cup of tea, stretch or meditate. Anything that helps your heart rate slow down and calm your mind will prepare you for sleep.

3. In your room, keep the temperature cool and dim the lights. Limit or eliminate screen time and consider a white noise machine or fan. The rhythmic sound can help lull you into restful sleep.

Good sleep habits are one more way to contribute to your overall healthy lifestyle and ensure that you’re doing everything you can to support your fitness goals.




Black Bean Hummus

Hummus is something I have in my fridge almost all the time. I like it with crackers, pretzels or veggies and I also use it as a sandwich spread. But black bean hummus is a little twist on the classic. I make my own and it's pretty simple with a few ingredients and a food processor.

1 can black beans, rinsed and drained

2 Tbs. Tahini

1 garlic clove, minced

Handful of fresh cilantro

Juice of half a lemon

Pinch of salt

Blend it all together until smooth. You can adjust the ingredients to you liking. Enjoy!


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