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Nov 03 2016

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

Hey Santa Fe, Here Is How Exercise Can Affect Your Sleep

Sleep.

It’s one of the most critical, yet most often overlooked components to leading a healthy life.

As we train our bodies through exercise, we use precious energy and we need more sleep in order to replenish this lost resource.

The benefits of a good night’s sleep (between seven and nine hours a night) are numerous. This period of rest is crucial for muscle growth, increases blood supply, and repairs damage done to the body during exercise.

But what happens if we overtrain our bodies? How does pushing ourselves affect our ability to recover through sleep?

A study performed by the Journal of Sports Sciences found that if overtraining occurs, there is actually a decrease in our ability to sleep, recover, and perform.

The study followed 13 cyclists who were put through a period of intense training. Researchers found that after nine days of this training, the athletes had a drastic reduction in sleep quality.

The interesting part is that while the athletes were getting worse sleep, they were spending more time in bed. Throughout the night, they woke up frequently and got less sleep.

This lack of sleep, or “exercise-induced insomnia” occurs when we push our bodies passed their current level. The inability to sleep can be attributed to several problems that stem from overtraining.

When we exercise, our body produces a hormone called adrenaline

Adrenaline has a key role to play in the training process, as it helps with things like blood flow to the muscles and mental alertness.

Adrenaline is what gives you what you need to make it through your workout. However, it also has a negative effect on your ability to doze off.

When your body produces adrenaline, it is preparing to face a demanding physical task. The more strenuous the activity, the more adrenaline is present in your bloodstream.

Once this task is over however, your body may have some difficulty shutting down.

Another potential cause of exercise-induced insomnia is cortisol. Cortisol, like adrenaline, is a hormone produced by your body that helps during physical activity.

Cortisol helps your body to increase glucose concentration in your bloodstream. This gets energy to your muscles so they can perform the task you are asking them to do.

Cortisol also has a role to play in your body’s natural sleep patterns. When you wake up, your body is running with its highest level of cortisol. As you go throughout your day, the amount of the hormone gradually decreases, eventually hitting a point that signals to your body to go to sleep.

However, when you exercise you are giving your body a signal to produce more cortisol, and this can throw a wrench in your body’s sleep cycle. Scientists have found that elevated levels of cortisol can make it more difficult to fall asleep.

Among these hormonal issues, there may be other problems that exercise can have on your sleep.

Many exercise supplements, particularly in endurance sports, contain caffeine. This aids in focus during the activity, but can cause serious problems when it comes time to catch some z’s. Studies have found that when caffeine is ingested, cortisol levels can remain elevated for up to 18 hours!

Luckily, there are some steps you can take to prevent or ease this problem.

Staying hydrated and properly fueling yourself can help reduce your body’s need for cortisol production. High levels of stress can also increase cortisol. Experts prescribe allotting for times of meditation or relaxation to help combat the effects stress can have.

If overtraining is causing problems with your sleep, you should also take a break from exercising or decrease your workload. Give your body a couple days of rest and recuperation.

Your diet also offers a path to a solution.

When suffering from insomnia, eat clean meals with high levels of protein and iron, and drink plenty of water. Avoid food high in sugar and simple carbohydrates, as these can spike your blood sugar levels and cause a hormonal imbalance.

Eliminating or reducing your daily caffeine intake can also have a positive impact on your ability to sleep. Studies have shown that one cup of coffee can increase cortisol levels by up to 30%. Avoid supplements that have caffeine in them, particularly if you exercise later in the day.

Fear of overtraining is not a reason to avoid exercise.

Focus on doing what is right for you and listen to what your body is telling you.

When done properly, exercise is a vital component to getting a good night’s sleep and ultimately improving your health.

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Oct 26 2016

Personal Training Success Story Santa Fe

Personal Training Success Story Santa Fe- Rosanna Dill

We have a running joke in the midday class. At about 12:32 Rosanna is going to come screeching in with her workout gear and high heels. She’ll start warming up and be told what the class is that day (no matter what it is) and genially say with a huge smile on her face, “Great, let’s do it!”

Rosanna has one of those minds that likes to figure things out. She is very inquisitive and will generally figure things out on her own. This shows up at home as she is the “handyman” of her family and is pretty successful at it. So she applied the same gusto to her fitness program and got ok results. The problem was that she noticed that her “problem areas” weren’t getting better and in fact getting a little worse. She has what 90% of people have in a thoracic kyphosis. This is a tight upper back that is more rounded than it should be.

Her main goal now was to not be the “hunched back little old woman” so she decided to stop “being a cheap bastard” (her words 😉 ) and sought help. Rosanna saw us on Facebook and read a little on what we do and it really peaked her interest. She decided to commit and work on fixing her upper back by joining our group class.

She jumped in with two feet and worked her tail off. She did all the homework that was given to her and some that wasn’t. Because of this she has drastically improved her posture and is learning tools so to never become the hunched back little old woman. This is also why Rosanna is October’s Member of the Month.

1) What made you decide you wanted/needed to start a program?

I did not want to become that little old woman with the hunched back.

2) What did you do before?

I took Pilates at a gym for a bit until a dog bit me (long story). I am active and do outdoor activities. Most recently, I was doing an at home DVD workout program that has me doing different stuff every day.

3) What results have you achieved since starting your program that you are proud of?

I have so much more awareness in my body. I have much more freedom in my body and I can see my tight upper back slowly going away.

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?

I like all the exercises. I know that they are all helping me and I can feel it. I really enjoy how all the exercises work together in the program. The wall stretch helps me sleep at night and the handful of upper back exercises are really starting to strengthen me.

5) What are some challenges or goals you are currently working on?

Just continuing to open up my upper back. It’s like you said, I am working on the past imbalances in my body and what I am doing to myself now.

6) What do you like best about our program/having a trainer?

I love the fact that the classes are varied, fun and effective.

7) What advice would you give to the other SolCore Fitness members?

Take your time. It is a process to getting results. You are not going to get major results in three months and definitely not in 6 weeks like other programs promise. Stick with it because it is totally worth it.

8) What would you say to someone on the fence about joining our program?

This program is a subtle yet effective practice that realigns your body.

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Oct 19 2016

Sitting is the New Smoking, but is Standing the Answer?

Hey Santa Fe! Get Off Your Tush!

Sitting is the New Smoking, but is Standing the Answer?

It’s no secret that people today suffer from a lack of physical activity.

In 2005, the American Cancer Society did an 18-year study with 123,000 subjects and found the death rate was higher in those who sit more than six hours per day.

Studies have found that too much sitting results in an increased risk for heart failure and disability.

These statistics sound a lot like those that come along with smoking and excess sitting is now being called the new smoking. The solution has been to stand up more.

Standing desks are becoming an increasingly popular item in offices across the world.

The adjustable-height desk company UpDesk, has doubled its sales in the past two years, and is predicting similar growth in the future.

There’s also some evidence that backs this up as a real answer to the problem.

A number of studies have been done on the effects of standing and they show that decreasing the time you’re sedentary has huge benefits for overall health.

For instance, a study done in 2012 found that if a person limited their sitting time to three hours per day, life expectancy climbed by two years.

Simple enough, right?

Just stand up at work and all your health problems will be solved.

Well, it might not be as simple as that.

Dr. Jos Verbeek, a health researcher at the Finnish Institute of Occupational Health, says there are some real problems with the research done on standing desks.

Dr. Verbeek claims, “What we actually found is that most of it is, very much, just fashionable and not proven good for your health.”

He adds that there just simply isn’t evidence that standing all day has benefits over sitting.

While you do burn extra calories from standing, its barely the equivalent of a couple banana chips.

Lucas Carr, a behavioral medicine professor at the University of Iowa, argues that while the single-day benefits might not be much, over the course of several years, those extra calories burned can really add up.

Actually, there might be some strong data that indicates standing can be bad for your health.

A 2005 study found that prolonged standing at work led to a higher hospitalization risk for enlarged veins.

Standing too much can also compress the spine and cause lower back problems.

There’s another problem associated with standing desks.

Some users have reported that they are less productive. They’re too busy focusing on forcing themselves to stand to get anything done.

So if sitting is the new smoking, but standing isn’t the best answer, what can we do?

Luckily, there are some practical things you can do to get out of the chair and boost your health.

Dr. Verbeek thinks that a complete overhaul of work environments is one way to encourage movement.

“For example, organize a printer in the corner that’s further away from your desk, or make one bathroom upstairs and restrict use of elevators to people with disabilities.”

Alan Hedge, a professor of ergonomics at Cornell University says that for every half hour spent at work, you should try to sit for 20 minutes, stand for 8 minutes, and move around or stretch for 2 minutes.

Dan Buettner of National Geographic studies Blue Zones, areas on Earth where people live the longest.

One of these is Okinawa, Japan, where people do all of their sitting on the ground, forcing them to get up and down several times throughout the day.

Buettner notes that in these Blue Zones, walking is the main mode of transportation. He claims that walking is the only proven way to prevent cognitive decay.

While standing desks aren’t the best answer, they can be a tool you use to decrease the amount of time you spend sedentary.

Whatever method you choose, the ultimate goal is to increase your daily activity in some shape or form.

Whether you’re walking, standing, sitting on the ground or in a chair, making little changes in your work habits can have big payoffs for your health.

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Oct 13 2016

Hey Santa Fe, Bet You Didn’t Know This About Splenda® …

For years, Splenda has been one of the top-selling artificial sweeteners that promises to help you maintain a healthy weight because it’s calorie-free.

Well, a VERY recent study shows sucralose (Splenda®) may have a dirty little secret …

Research published in the May 2013 edition of Diabetes Care shows that drinking even a minimal amount of sucralose may not be so good for you, even though it’s calorie free.

The study recruited 17 obese individuals who normally did NOT consume artificial sweeteners and did NOT have diabetes. The researchers then conducted the experiment twice.

First, the patients were given water before given a glucose challenge test (that’s where patients are given sugar, and then have their blood tested to see how the body responds).

Then, the next time the participants came in, they were given sucralose (Splenda®) to drink instead of water before the glucose challenge test.

As it turns out, the body reacts to sucralose in a similar way as it would to sugar. The study’s lead author, M. Yanina Pepino, PhD, stated:

“Insulin levels also rose about 20 percent higher [with sucralose]. So the artificial sweetener was related to an enhanced blood insulin and glucose response.” [1]

Why are these results so shocking? Because if your body routinely secretes more insulin than it needs to, it can lead to type-2 diabetes. And it’s alarming, because most people have been under the impression that calorie free sweeteners are “okay” because they won’t add to your waistline. But even though they won’t add to your calorie count, they can be just as damaging as sugar to your overall health.

A recent opinion paper in the July 2013 edition of Trends in Endocrinology & Metabolism reviewed a number of studies and found that drinking artificially sweetened beverages can be just as bad as drinking sugary drinks.

They pose the same risk for type-2 diabetes, obesity, metabolic syndrome, stroke and even heart disease. Worse yet, just one artificially sweetened drink is enough to significantly raise your risk for getting the bad health effects. [2]

So what can you do?

The best thing is to stick to drinking only water, just like our ancestors.

But if you need a little more variety, here are a few things you could do to provide a tasty way to add some “flavor” without sugar or plenty of calories.

Use stevia or xylitol. Both are all-natural, no-calorie sweeteners.

Stick to unsweetened tea. This is also a great option to give you some variety so you don’t have to drink water all the time.

Add mint and lime to your water. It tastes great and if you want to sweeten it a little, just add a bit of stevia.

So now you know Splenda’s® “dirty little secret.” Avoid it if you can, along with other fake sweeteners. Following the tips here will keep things interesting in the beverage department, while still keeping your health in first place. Your body will thank you!

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References:

[1] M. Y. Pepino, C. D. Tiemann, B. W. Patterson, B. M. Wice, S. Klein. Sucralose

Affects Glycemic and Hormonal Responses to an Oral Glucose Load. Diabetes Care, 2013; DOI: 10.2337/dc12-2221

[2] Swithers, Susan “Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements” Trends in Endocrinology & Metabolism, 11 July 2013

Sep 17 2016

ELDOA In Santa Fe For Less Shoulder And Neck Pain

How ELDOA’s Increase Spinal Mobility And Get Rid Of Neck And Shoulder Pain

Do your shoulders slump and round when you walk, sit, or stand?
Do you have trouble keeping your chest up when squatting?
Do you get lower back or neck pain when doing twisting or rotational movements?
Does it hurt lifting heavy things off the ground?
Have you resigned yourself to living with that nagging rotator cuff pain that flares up during workouts and in bed?

If you answered “yes” to any of those (and most people will answer yes to at least one), you may have poor thoracic spine mobility. Even if you don’t notice any of the symptoms leaping out at you, it never hurts to get more mobility, especially in the thoracic spine. And establishing good habits by actively maintaining and training mobility, as opposed to being content with what you have (even if it’s not optimum), is always a good move.

After the hips, thoracic spine mobility is probably the most crucial aspect of mobility. At least with the hips, though, people can identify them and grasp the concept of hip mobility just by reading text on the computer. Sticking your hips back is pretty self-explanatory. What about the thoracic spine? It’s a bit more nebulous.

Do you know how to use your thoracic spine? Are you even aware that it exists? It’s not that people ignore the thoracic spine willfully; it’s that they’re unaware of any distinctions between spinal and lumbar vertebrae. They know about the spine, and imagine it to be a uniform vertebral column, equally capable of bending, twisting, and rotating along its length. This is totally understandable. “Spine” is what we hear, not “thoracic spine” or “lumbar spine” or “cervical spine,” but it’s much more than that.

The human spinal column is composed of five segments: the cervical spine, which extends up the neck to the base of the skull; the thoracic spine, which encompasses the shoulder and chest area; the lumbar spine, also known as the lower back; the sacrum; and, finally, the coccyx, or tail bone. Each performs a different role. Each has different capabilities, different functions. Most importantly, each segment of the spine is designed for a certain range of motion.

The thoracic spine is built for rotation, flexion, and extension. It is highly mobile – or, rather, it has the potential for lots of mobility. Because of its mobility, the thoracic spine must be used, must be moved. But it has to be known. If people are unable to visualize and feel the movement of the thoracic spine, or if they’re unable to even grasp the concept of its existence, they’ll just attempt to twist, rotate, flex, and bend with something familiar to them: the lumbar spine. That’s bad news.

The lumbar spine is built for stability. It’s supposed to support the weight of the body (plus any added weights) and resist excessive rotation and twisting. It remains stable and acts as a conduit for power generated by the hips and fed to the mobile thoracic spine. It is not meant to twist and bend. It can move, obviously, but it’s not meant to be wildly mobile. It’s meant to be solid, reliable.

You’ll find that an immobile thoracic spine isn’t just bad for the vertebrae themselves. It’s bad for your lower back and your shoulders, too. In fact, you’ll rarely feel actual pain along the twelve vertebrae that comprise your thoracic spine. Instead, your lower back will take over work for which it’s really not designed, getting chronic pain for its troubles, and your scapula (shoulder blades) will compensate by moving away from the spine, making overhead shoulder work difficult, dangerous, and painful, and a rotator cuff injury nearly inevitable. Everything in the body is linked, remember, and you can’t remove a major player from the equation without seriously affecting the balance.

Benefits of improved thoracic mobility are: Lack of kyphosis, a less painful, more stable lower back, more lung volume, Healthier shoulders, Greater range of motion …

Do use thoracic mobility to:
a. Lengthen and straighten your thoracic spine with ELDOA’s
b. Breathe more deeply
c. Enable your shoulders to roll further back without swaying the low back

Don’t use thoracic mobility to:
a. Hunch your thoracic spine
b. Hyper-extend your thoracic ligaments creating laxity in the ligaments and hyper-mobility in the thoracic spine.

So, it is important to develop thoracic mobility in a precise way that allows healthy spinal architecture and movement and not in a way that threatens your skeletal integrity or scaffolding. Loosening up the thoracic spine and then using that extra mobility to round or distort the spine further while sitting or standing is in some ways worse than being inflexible. It is therefore crucial to be conscious of posture as well, so that your whole spine is well-aligned throughout your day, and any extra mobility you create in your thoracic spine works to your advantage and towards making you straighter and taller.

In sum … do your ELDOAs!!!

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Sep 14 2016

Personal Training Success Story Santa Fe

Personal Training Success Story Santa Fe – Pat Murphy

Pat is one of the happiest people I have ever met. Just look at that smiling shot for goodness sake! She seems to not have a care in the world. But on the flip side Pat is a very hard worker and has really proven herself over this past year of being with us.

Pat came to Santa Fe after a whole other life in South Beach Miami. She was in Miami before it even started to become the international metropolis that it is now. She was a social worker there working with clientele that had severe head wounds and/or was about to die. All day long that was the majority of her days, until finally she had enough. If she had to fill out one more report she was going to lose it. So she packed up her stuff and Lou (her husband) and moved to Santa Fe.

She had been coming here for 25 years and it seemed like the perfect fit for her new life. She also completely switched gears on what she wanted to contribute in this life. Instead of dealing with death and destruction (literally) she focused on the new joyous beginnings and became a wedding officiate.

I met Pat while networking and right after my “60 second commercial” she said, “You’re talking about me,” with a big ol’ smile on her face. Well I never know if somebody is really serious or not but sure enough she contacted me about a week later.

When she first started it was difficult! We were doing a myofascial stretching hip flexor routine and it was hard because it was new and hard because she needed it. And at the end of the session I said to myself like I say about everybody, “I hope she doesn’t quit.”

Well as I already told you, she made it through that class and all of the others throughout the year. And along the way she has made some amazing progress, so it wasn’t even a question to have Pat be our September Member of the Month.

1) What made you decide you wanted/needed to start a program?

I started to notice that I was getting weaker and starting to have a lot more pain. I also saw that many of my friends were going down the road of surgeries and illness, and there was no way that I wanted to do that. When I heard you speak, it really resonated with me and I knew it was for me.

2) What did you do before?

I tried Pilates, Yoga and some regular group exercise classes, but I didn’t like any of them. They just didn’t know how to address what was going on with me and I was afraid I was going to get hurt.

3) What results have you achieved since starting your program that you are proud of?

The pain I was constantly in is pretty much gone. I feel so much stronger and I am really proud of myself each time I finish a class.

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?

I like the 90/90/90. My hips feel so good and balanced after we do them. I do not like the frogs. I know they are good for me, but they are hard.

5) What are some challenges or goals you are currently working on?

I just want to keep showing up. If I show up good things happen. If I were to stop I know I would go backward.

6) What do you like best about our program/ having a trainer?

I love being in a group where everybody is working hard! And the attention to detail and the knowledge that you guys provide us is wonderful.

7) What advice would you give to the other SolCore Fitness members?

Just keep coming!

8) What would you say to someone on the fence about joining our program?

Just try it and see what you are capable of!

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Sep 08 2016

How To Choose A Personal Training Fitness Program For You in Santa Fe #3

Personal Training Program Video 3

If you have a fitness goal you need a holistic fitness program, not the latest cookie-cutter fad workouts. Here is the third of three videos to educate you a little bit more.

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Sep 06 2016

People of Santa fe. Don’t Let That Little Voice Derail Your Exercise Program

How To Defeat That Little Voice That Is Trying To Sabotage Your Exercise Program.

Everyone has positive intentions when it comes to their health and wellness.

You set some great exciting goals and on an exercise program. You buy some new workout gear or new membership. You block the time on your calendar. You have great expectations.

And then… That little voice pops up. Usually not in the first day or two, usually after something a little bit more emotional or one of those longer days that just makes you a bit more tired. And it whispers tiny snippets of negativity. “You don’t really need to do that today you can do it tomorrow.” Or “One little bite won’t hurt.” Or “Go ahead and sleep in you can get to your workout later today.”

You all know what I’m talking about.

It’s that devilish little voice that encourages you to stray from your goals. It sets up excuses and rationalizations. In fact, she’s the queen of rationalization. She’s the one that helps you talk yourself out of doing everything that you totally intended to do.

How do you quiet her when she does pop up? Or how do you keep her from popping up at all?

I think there’s a series of things you can do to prevent that little voice from talking you out of your exercise program routine.

The first is to get super crystal clear on not only your goals, but why they are important to you. Why do you deserve this? Why is it important now? What will that mean to achieve this goal? With a Big WHY, it’s a lot easier to talk that little negative voice down.

Also, you have to be realistic that she’s still going to pick up her little head after you had a long day or challenging circumstance. So the other best way I know to shut her up, is to start each morning with some kind of an affirmation about how you want your day to go.

What will you do that day to move towards your goals? Keep reminding yourself of your big WHY the whole time. That way you’ve already started a dialogue of success, and if she does pop up you’re in a stronger position to remind her and yourself of what it was you were going to do.

I also recommend a little journal at the end of the day to recap all the positive things you did do, and possibly even lay out the plan for the next day.

I think the best way to keep that little voice quiet is to take things one day at a time. It’s great to see the big picture goal but if you know that small daily actions are what it will take to achieve it, you’re much more likely to hold yourself to those small daily actions.

So don’t lose sight of the little things, even though that little voice will try to talk you out of doing what you planned. She’ll try to tell you they don’t affect the big picture, but you know better. You know that true change is the result of taking small consistent actions.

Sometimes we’ll have slip ups and let ourselves listen to what that troublesome voice says, but if we can focus daily on the little actions, the little steps, the little moves that push us closer towards our goals then we can counteract that negative voice. And once she sees that you’re actually serious about reaching your goals, she’s going to stop popping up quite so often.

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Aug 25 2016

Santa Fe Are Your Shoes to Blame for Lower Back Pain?

By Jo Van Cutsem

When you think of the causes of back pain, things like sports injuries and heavy lifting probably quickly pop into your head. What you may not know, however, is that there is a less obvious, everyday culprit that can cause that pain: footwear. Your feet are the foundation for all of your movement, and any disruption at that source can put a lot of stress on the rest of your body. Because of this, making healthy decisions about your footwear can greatly reduce your risk for back pain.

Anyone with a job that entails standing for long periods of time, or who regularly has to carry considerable weight at work or at home is particularly vulnerable to the effects of poor footwear.

Connecting backache, and even neck ache to your shoes might not be quite so obvious, however, but the wrong kind of shoe can increase stress on the vertebrae, destabilize the spine and cause fatigue and wear in the muscles and ligaments supporting the spinal column.

It’s not just excessively high heels that can cause back problems; totally flat shoes providing no arch support and the new fitness trend for shoes that separate out the toes can also trigger a cascade of problems in the spine. Some shoes can cause immediate back pain, trigger old injuries to begin hurting again or cause chronic symptoms over time. Shoes affect the way we walk, the way we stand and how much stress is put on the spine as we go about our everyday activities.

A natural gait involves the heel touching the ground first as we step, with the foot’s arch then rolling inwards (referred to as ‘pronation’), then the ball of the foot and the toe make contact and these then provide the momentum to push off the ground again. Those wearing shoes that affect the gait may have either under pronation or over pronation, causing excess shock to the spine or the lower body to rotate inward. Both of these result in excess strain on the back.

Just as ballet flats are terrible for the feet and the spine, so are flip-flops. The peculiar gait necessary to keep flip-flops on the feet causes problems with the back, knees, hips and the feet themselves and such footwear should be avoided for anything other than incidental use at the pool.

When you think of your feet as the foundation for all body movement, it’s easy to understand why worn shoes are a bad idea. They simply don’t offer the support that you need to make sure that your body is moving efficiently and comfortably. Over time, worn shoes offer less shock absorption and arch support, and this can result in back pain as well as a permanent alteration to your gait. Because of this, it’s important to replace your shoes when you notice that they are starting to show wear.

No round-up of shoes bad for the back is complete without the mention of the dreaded stiletto. These narrow-heeled shoes are highly likely to cause a raft of health complications, including leg strain, hip strain, and back pain. High heeled shoes put all the stress on a single point of the foot and every step shoots that stress right up the spine. The body has to work incredibly hard to absorb this stress and balance the body and this can lead to fatigue, wear and tear and premature degeneration of the discs, ligaments, muscles and bones in the spine. Anything over a two inch heel is advised against and even lower heels should only be worn very occasionally as these too can destabilize the spine.

Athletic shoes, on the other hand, have quality cushioning and shock absorption since they are designed for physical activity. Because of this, they are some of the most comfortable, back-friendly footwear options.

Your choice of footwear, together with Eldoa-exercises, offers a daily opportunity to do right by your spine. So, next time you have back ache after a long day standing at work consider whether your shoes are to blame for your lower back pain.

Now, that you have read all the above information, you might understand why we prefer to go barefoot during the workout sessions at SolCore Fitness.

Thanks,

Jo Van Cutsem

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