This Is Why You WON’T Be Catching Up On Sleep This Thanksgiving Weekend

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This Is Why You WON’T Be Catching Up On Sleep This Thanksgiving Weekend

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Thanksgiving is coming and I can’t wait!

I get to prepare for an awesome four day weekend where my alarm clock stays OFF, and I can catch up on much needed sleep.

But I must admit. I’ve been totally wrong in telling others that I love catching up on sleep during this time. Truth is - I can’t catch up on lost sleep and neither can you.

Here’s why.

Like nearly a third of Americans in this country, I have a history of bad sleeping habits. I don’t get enough sleep to function optimally, which is known as sleep deprivation.

According to The U.S. Centers for Disease Control and Prevention, 40.6 million American adults are sleeping six or fewer hours a day. Despite feeling okay with minimal sleep, the reality is - this is NOT okay.

There are dire consequences for our bodies when we are sleep deprived: our insulin levels rise significantly, our bodies store more fat than it should, our cholesterol levels spike, our metabolism slows down, and we lose muscle quicker.

One study showed that “one night of total sleep deprivation may be as detrimental to insulin sensitivity as six months on a high-fat diet.”

We also lose tons of energy and become susceptible to weight gain.

When we lack energy, our bodies promote higher sugar cravings making harder to say no to the high-carb, fatty junk foods that we know we should avoid. We’ll get instant energy from these foods, but we’ll also take in a lot more calories.

Not getting enough sleep also contributes to high inflammatory levels putting us at risk for heart disease, stroke, high blood pressure, and diabetes.

Many other studies have found that insufficient sleep adds up to greater risk of Alzheimer’s, the leading cause of dementia. (Coach John can tell you more about this, just ask him!)

We can’t avoid these effects if we aren’t getting enough sleep, and sleeping in extra hours on our days off won’t help. Studies, including a Harvard Medical School Study, have found that it is nearly impossible to "catch up on sleep" to improve our daily performance.

Even if we sleep an extra 10 hours to compensate for sleeping less than 6 hours a night for up to two weeks, our reaction times and ability to focus is worse than if we had pulled an all-nighter.

To wrap things up, I will definitely be sleeping this weekend but I won’t over do it. I’ll get the recommended amount, 7 to 9 hours, and work on building better sleeping habits.

I go to Thirdspace to stay fit and healthy, and not getting enough sleep is completely counterproductive to my goals.

So, when I show up for Coach Natalia’s 10am TRX class on Thanksgiving Day, I’ll be well rested and ready to go!

We’ll go over some recommended expert tips on how to get better sleep on another blog, so stay tuned. Hope to see you in class Thursday!

Contgributing Author: Adriana Michelle, Thirdspace Member

 

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Thirdspace Member Highlight: Kellie V.

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Thirdspace Member Highlight: Kellie V.

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Today we are kicking off our member highlight series with Thirdspace member Kellie V. ! Kellie is someone who attends Thirdspace on the regular and does a great job of circulating classes - CrossFit, TRX, Powerlifting, Yoga. She keeps a positive attitude during each work out, especially the WOD's, and is always up for the challenge! We can't be more proud of her and her results. She is getting stronger every day!

Kellie V. Highlights

Full Name: Kellie Vogt

Nicknames: KV  

Age: 27

Occupation: HR Operations at Genentech

Hometown: Local Gal, Sunnyvale, Ca

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Athletic background/favorite sports: I grew up playing all the sports, but mostly softball stuck with me into college

Other hobbies: I enjoy anything and everything outdoors! Rock Climbing, Beach, Traveling, Hiking, Wakeboarding. 

Favorite type of class: (TRX/CrossFit/3SX/Yoga/Weightlifitng/Other) This is tough - I would have to say that I am happiest lifting heavy weights in powerlifting classes.  

How long have you been at ThirdSpace and what brought you here: I started attending Thirdspace in April 2017. Curiosity! Change! I have done everything from Orange Theory to Pilates to kickboxing and to the boring old run of the much gyms. 

Fitness goal: GET STRONG! Lift all the heavy things.

Favorite workout: Kerry's birthday workout! I don't remember exactly but I know that it was my favorite. I think it has thrusters and jump rope and wall sits and over head squats. 

Least favorite workout:  Anything with wall balls is a big thumbs down.

Favorite lift: The deadlift!

Least favorite lift: Cleans. 

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Proudest ThirdSpace moment: My proudest moment is just the fact that I keep getting stronger every day and feel great! Also that I haven't puked during a tough work out :P pretty proud of that. There have been a few close calls.

Strangest thing we would find in your gym bag: Maybe...Nail clippers? I am super anal about my nails being even at any given time.

What does ThirdSpace mean to you:  Thirdspace means everything - it where I go when I'm angry, happy upset- No matter what mood I walk in with I always walk out feeling great! It has boosted my confidence and has changed my body and overall mental game. This is my third family and my third home.

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How To Treat Sore Muscles

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How To Treat Sore Muscles

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As a newbie to the fitness world, I've noticed fitness classes like CrossFit and TRX impacting my life in different ways. Firstly, I’ve seen better lifestyle habits develop such as attending gym classes regularly without them feeling like chores I’m dreading to do.

Secondly, because I’m attending classes regularly, confidence in my physical health and appearance has increased greatly. I have much more satisfaction knowing that I've lost weight and look good. However, there is a downside to this all.

Delayed-Onset Muscle Soreness (DOMS).

DOMS is the soreness muscles feel 24 hours after a rock star workout. A pain in the butt to deal with when I’m trying to pull my shirt over my head in the morning, but it’s something we all should expect when our muscles are getting stronger. I mean no pains, no gains, right? Fortunately, there are remedies to help.

Massage Tools

Massage tools are a great way to provide muscles with deep tissue style massages that increase blood flow and relieve muscles of soreness and tightness. Affordable and easy to shop for, using a massager for DOMS will loosen your joints immediately and soothe out the soreness. Foam rollers are great for this as it works to circulate fresh, oxygenated blood and accelerate recovery.

Hydration

Before and after any exercise, drinking lots of water is key. Hydrating yourself will rid your body of toxins and prevent dehydration, which can make sore muscles feel even worse. It will also help carry the nutrients and electrolytes your muscles and organs need to function properly after running yourself ragged through a workout.  

Movement

Although your muscles may be feeling much discomfort, you shouldn’t stop moving. Whether it’s low-intensity exercise or yoga, the slow and steady movement will relax your muscle fibers and lengthen them to provide relief. Remember to incorporate a 10-minute cool-down phase after your workouts to reduce stress on your heart and muscles.  

Contributing Author: Adriana Michelle

 

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Nutrition Basics - What Are Macros?

Nutrition Basics - What Are Macros?

When you’re new to the journey of Health and Fitness, the experience can be a bit overwhelming at times.  Especially when you’re consuming most of your free time watching videos online, reading magazines, and keeping up with your favorite Instagram accounts. By now you’ve probably come across the topic of “macros”, and like most health and fitness buzzwords, you’re not quite sure what they actually are. 

Macronutrients, also known as “macros”, are what make up the calories in your foods. There are three categories of macronutrients: carbohydrates, protein and fat.

Here’s how the calories work for each macro group (table 1):

  • 1 gram of carbohydrates = 4 calories
  • 1 gram of fat = 9 calories
  • 1 gram of protein = 4 calories

Let’s use bacon as an example.

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The label in the photo states that one slice of bacon contains a total of 43 calories.

These calories are created from the following grams of fat, carbs, and protein (table 2):

Total Fat: 3.3 g

Total Carbohydrate: 0.1 g

Total Protein: 3 g

To get the number 43 in calories, we multiply the calories of each macro group (table 1) by the total number of grams of each macro (table 2).

Here’s the break down:

Total Calories from Fat:

9 calories x 3.3 grams of fat = 29.7 calories

Total Calories from Carbs:

4 calories x 0.1 grams of carbs = .4 calories

Total Calories from Protein:

4 calories x 3 grams of protein = 12 calories

Total Calories in Bacon from Macros = 42.1

 

As you can see, the nutrition label rounded up by one number, but that is normal as the total number of calories is always listed as a whole number.

Once you get the hang of the concept and equations for macronutrients, you can then move onto finding how much of each macro you should consume for energy, weight loss, muscle repair and growth.

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4 Reasons To Join CrossFit

Considering CrossFit? Here are four reasons why you should join CrossFit!

1.  YOU'LL TRAIN WITH THE BEST

CrossFit coaches are badass! They're smart, experienced, and in great shape. They guide you through each set of exercises, motivate you and challenge you to reach your goals.

They also answer all your questions, so you get the information you need to make great progress. Soak up all that you can and become informed and more knowledgeable.  Coaches are in your corner to see you succeed in fitness and health!

2. YOU'LL MAKE CONNECTIONS WITH YOUR CROSSFIT PEERS

CrossFit provides a chance to connect with others. You'll meet new members, build new relationships, and enjoy spending time together as teammates!

Students, parents, working professionals, and athletes are just a few of the diverse individuals that you'll be around. You will all train at different intensities and different degrees of difficulty; however, you will train together; pushing one another to be better!

3. YOU'LL THRIVE WITH THE VARIETY OF WORKOUTS

You'll do an assortment of strength and conditioning exercises. With strength training, you'll lift barbells and plates at your own pace to build muscle. You'll notice new strength as you gradually increase repetitions and weight.

For conditioning, you'll complete the WOD (work out of the day). This combination exercise set is designed to build endurance, boost weight loss, and improve mobility. Kettle bells, pull-up bands, and rowing machines are some staple equipment that will get you in shape in no time!

4. YOU'LL BE ENCOURAGED TO WORK WITHIN YOUR CAPABILITIES

Regardless of where your personal fitness level is at, CrossFit works with your strengths and weaknesses. The weight you lift is the weight that is appropriate for you. The effort you give is the effort that is appropriate for you.

As your body changes, so will your repetitions and sets. CrossFit coaches and members will monitor you as you perform different activities, each step along the way, helping you use the proper form and technique; which will be instrumental to help keep you safe from injury. As you stay consistent with the workouts, you'll feel stronger and see much improvement with your abilities inside the gym!

 

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Women's Health: 30 Is The New 20 at Thirdspace

Growing up, I was an athlete. I was quick, agile, and in great shape. After entering college, I stopped competing athletically, but due to a fast metabolism and being in my early twenties, my physique didn’t change much. Whether it was  jeans and tee or a two-piece bikini, I felt confident with my toned arms, flat tummy, and size 1 clothing.

As I entered my late twenties, things changed. Love handles, double chins, and bat wings were all I could see staring back at me in mirror. How and when did this happen to me? It was only a few years ago that I was strutting down runways in form fitting gowns, competing in state pageants representing my Latina heritage.

But like it does to other women entering their thirties, it happened to me - my metabolism slowed down. Being in a traumatic relationship that ended in a divorce didn’t help much either.

So, it was time for a change...time to bring sexy back - oh, yeah!

March 2017, I began my health and fitness journey. My goals: lose weight and build muscle. I taught myself how to read nutrition labels, set macro-nutrient goals, and created gym habits that I hadn’t had in a long time.

I felt like a boss.

But as summer rolled around life started to set in. Busy with a new job, new boyfriend, new classes, and much more; I wasn’t getting the workouts necessary to see results. New kick-butt strength and conditioning workouts were needed, ASAP.

That’s when I found Thirdspace Fitness.

Crossfit, TRX, 3SX, and Yoga are just a few of the classes that have transformed my life at Thirdspace. In each class I’m among peers who are striving towards similar goals, coaches who provide guidance and support, and state-of-the-art equipment that will get me to the next level.

For the first time in a long time, I’m feeling great! Sore as heck, but getting in better mental and physical shape, than ever before. 30 is definitely the new 20 for me here at Thirdspace.

I’ll be sharing more my journey here on the Thirdspace Blog, so check back in and see what’s happening in the Thirdspace community. If you want to come in and try out a class or two, come on in, we’d love to have you! 

 

Posted by Adriana Michelle



 

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Benefits of Weight Lifting for Women

1. Lose Body Fat

Weight training builds muscle, as lean muscle increases so does metabolism. A higher metabolism means that you will burn more calories all day long. Studies found that the the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. For each pound of muscle you gain, you’ll burn 35 to 50 more calories per day. That can really add up over the long term; for example, 4 extra pounds of muscle can burn up to 10 extra pounders per year!

2. Gain Strength without Bulking

One of the most common reasons women avoid weight training is because they are afraid of “bulking.” This is a misconception as it physically can not happen. Women simply don’t have the testosterone to build muscle like men. Women have 10 to 30 times less testosterone than men and have a much harder time gaining size from strength training. Insead women develop muscle definition and strength without the size.

3. Decrease Risk of Osteoporosis

Weight training not only strengthens muscles, it strengthens your bones. Weight training increases bone density, which reduces the risk of fractures and broken bones. Research has also shown weight training can increase spinal bone density to create a strong and healthy spine.

4. Reduce Risk of Injury

Weight training also increases strength in connective tissues and joints. Strong joints, ligaments, and tendons are important to prevent injury and can relieve pain from osteoarthritis. Strengthening muscles and connective tissue will make injury from daily tasks and routine exercise less likely, and can even improve sports performance.

5. Burn More Calories

Weight training has been proven to raise your metabolism for up to 24 hours after a workout. The more intense the workout the more calories are burned. After an intense workout there is more Excess Post-Exercise Oxygen Consumption, or EPOC, meaning there is an increase in oxygen consumption, helping break down fat stores in the body.

6. Improve Posture and Reduce Back Pain

Weight-training will strengthen your back, shoulders, and core, helping to correct bad posture so that you can stand taller, with shoulders back and spine straight. A stronger back and core will also prevent lower back pain

7. Enhance Mood & Reduce Stress

Exercise and weight-training release endorphins. Endorphins are neurotransmitters that prevent pain, improve mood, and fight depression. An increased in endorphins naturally reduces stress and anxiety. Endorphins also stimulate the mind, improving alertness and boosting energy. Weight-training can brighten your entire day or help you combat a bad one.

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Functional fitness training: Is it right for you?

Chances are you don't live to exercise. For many people, exercise is a way to maintain or improve their quality of life. And that's the focus of functional fitness.

Functional fitness exercises are designed to train and develop your muscles to make it easier and safer to perform everyday activities, such as carrying groceries or playing a game of basketball with your kids.

What is functional fitness training?

Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.

For example, a squat is a functional exercise because it trains the muscles used when you rise up and down from a chair or pick up low objects. By training your muscles to work the way they do in everyday tasks, you prepare your body to perform well in a variety of common situations.

Functional fitness exercises can be done at home or at the gym. Gyms may offer functional fitness classes or incorporate functional fitness into boot camps or other types of classes. Exercise tools, such as fitness balls, kettle bells and weights, are often used in functional fitness workouts.

What are the benefits of functional fitness training?

Functional exercises tend to use multiple joints and numerous muscles. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.

Functional exercise training may be especially beneficial as part of a comprehensive program for older adults to improve balance, agility and muscle strength, and reduce the risk of falls.

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