Sleep...your secret weapon!

“Sleep is food for the brain, sleep is fuel for exercise”

Hi everyone, Donogh here from PFP. In this blog I’m going to discuss the importance of sleep and how you might be able to improve your sleep – your secret weapon!

Sleep can aid the body in growth and repair as cortisol, a known muscle eater is reduced during sleep. Sleep is the best time for growth and repair as testosterone and human growth hormone are at their peak. A reduction in sleep means a reduction in muscle building time. Long periods without sleep can increase stress to key organs and cause muscle soreness. Sleep has been shown to improve motor learning and reduce anxiety. Research has even shown that 8+ hours of sleep can reduce your risk of injury.

Image via Pinterest

Image via Pinterest

 

So, what are the consequences of poor sleeping patterns?

•       Poor concentration, Poor Decision Making, Poor memory Recall

•       Mood Disturbance, Increased Anxiety, Depression,

•       Reduced Testosterone, Reduced Growth Hormone, Increased Cortisol, Reduced natural adrenal release

•       Increased risk of illness

•       Loss in Lean Tissue, Increase in Body Fat

•       Increase stress to key organs

Did you know that research has also shown that being awake constantly for 17 hours has the same effect as 0.05% blood alcohol levels! To avoid this effect, it is advised to try nap throughout the day if you have a long day. A 20 minute nap has been shown to enhance alertness, concentration and motor skills. Be careful not to nap too long though as naps between 45min and 90min may have you waking up groggy and disoriented.

What strategies can we implement to try sleep better?

  • Educate – Understand the importance sleep plays in your lifestyle
  • Routine – Determine your sleep requirements and meet them nightly, try go to bed around the same time every night
  • Environment – Create a dark, quiet, comfortable and a technology free bedroom. Avoid using your phone, tablet or laptop 1 hour prior to going to sleep. Activate the blue light filter on your phone/tablet. Or try out the blue light blocking glasses - available here
  • Periodize Sleep – Try creating times within busy days that you can have a nap
  • Nutrition – Stabilize blood sugar levels, restrict caffeine consumption after 3pm so your bodies melatonin production isn’t interrupted

Sleep is one of the most underappreciated part of our lifestyle but it can play a huge role in helping us reach our goals. Hopefully from this you can take away how important it is and try to improve it just a little.

As always, if you have any questions just pop in and ask one of us.

Talk to ye soon,

Donogh

One size fits some...

Hey everyone, Donogh here again. In this blog, I’ll talk about the importance of an individualised program to reach your goals. One of the services provided here at PFP is an assessment through Functional Movement. Based on your results and your needs we then design a program.

Image via Google

Image via Google

The aim of this is to turn your weak links into less of a weak link while also focusing on the importance of turning your strong links into even stronger links, therefore it is important to have an individualised program. We are all different, two people may have the same goals but they will have completely different strengths and weaknesses. Through the assessment we also get a picture of your lifestyle and other factors that can affect your training such as work, nutrition and sleep. Again, no two people will be the same here.

I have worked a lot with various rugby teams and I have seen first-hand a one size fits all approach, in reality it’s a one size fits some. Through the assessment we can identify where you have issues in your mobility or stability while also checking previous injuries and then implementing corrective strategies individual to you. These strategies will make your movement better, reduce your risk of injury and give you a better chance of your program being a success.

My most used phrase as a coach is “it depends”, it always depends on something. “How do I get stronger?”. It depends on what you have done before, injury history or movement quality. “How do I get fitter?”. It depends on your body composition, nutrition or sleep quality.

Once we have a snap shot of your lifestyle, movement, strengths and weaknesses we can give a very good go at designing a program specific to you. Without knowing all of that, the program’s success will depend…

Hopefully that gives you an insight into the importance of individualised training and if you have any questions call in and have a chat with any members of staff here at PFP.

Donogh

Low calorie treats - my top 5!

Calories in versus calories out is the most important element when it comes to fat loss, everything else - macros, supplements, training, sleep etc. - comes after this. The bottom line is that if you eat excess calories (be it from veg, chicken, pizza, protein shakes or chocolate!) you will not lose body fat. Simple. 

So today I'm back with my own favourite low calorie treats - things that I eat that will fit in with my calories and taste great. If you're counting macros you can easily scan your treat into your tracker (e.g. MyFitnessPal) in the morning and that way you've accounted for it and you can make it fit in with your daily calories. If having a small treat everyday helps you stick to your calories/macros goals - then why not? You will still see results...so happy days!  

 

 

1. Curly Wurly

A favourite of mine coming in at only 115 calories. Especially good when they are kept in the fridge. You can easily fit this into your day if you fancy a chocolate treat at night. This definitely won't break the calorie bank. In fact, I've been known to fit 2 of these into my macros /calories on any given day. 

 

oppo ice cream.png

2. Oppo ice-cream

A recent discovery of mine - I found them in Supervalue on the Abbeyleix road in Portlaoise - and if you're an ice-cream lover then look no further. I bought the salted caramel flavour - it is 100% unreal! And I've heard good things about the other flavours too. For half a tub of the salted caramel ice-cream it was about 190 calories - compare that to something like Ben n' Jerrys or the likes. Calories wise, Oppo, are a great option to have in the freezer. 

 

 

3. Aldi Whirlz

Another ice-cream option - a bit of a pattern here! :) These come in at  49 calories each. 

4. Jelly

These jellies are only 10 calories each. Great on their own or paired with something like Glenisk yogurt. Really can help curb a sweet craving if you've no major calories left. 

 

5. Mini trifles 

These mini trifles can be just the thing to hit that sweet craving. At 145 calories, they are not too hard on the macro front either! A handy thing to have in the fridge for those days when you just need something sweet.

And there you have it..a few of my favourite low calorie treats. Any ones I left out? Send me on your recommendations if you've made any good discoveries.

Nigel

 

 

 

5 healthy things you can do TODAY

Sometimes it is hard to feel motivated to make healthy choices and do what's best for our bodies, especially, after things like bank holiday weekends, holidays or even just the good weather :). It's always easier to start 'tomorrow', 'next Monday', 'next month' anytime really, except today.

But I think that the more you make 'healthier' choices the easier it becomes, so here are 5 healthy things you can choose to do TODAY.

1. Drink water - after the weekend, especially if you had alcohol, or if you were just out and about in the warm weather you will need to hydrate your body. Aim for 2.5 - 3.5L per day depending on levels of activity. If you find it hard to drink water - add flavour with slices of lemon, lime, berries, oranges, cucumber, mint. Set reminders on your phone if you tend to forget.

2. Sleep - rest and recovery is just as important as exercise. You need sleep. You can't function properly without it. Sleep loss is vital for health, in particular, for fat loss. If you do not get enough sleep you will reduce your insulin sensitivity and increase inflammation in the body. Do yourself a favour and put away all electronic devices about 40min - 1 hour before sleep. Try not to watch TV. Turn off room lights - light candles if you want. Make sure your room is as dark as possible. No caffeine after late afternoon. Belly breathing before you sleep.

3. Eat protein with every meal - From talking to clients in PFP gym, I know that getting the required levels of protein into the body everyday can be hard. So try to be mindful of eating protein with every meal - eggs, meat, protein shake, dairy. Make it a priority.

4. Meditate - meditating for even a few minutes a day is a great way to counteract the stresses of daily life. There are load of apps that you can download to meditate.  Focus on breathing - breathe in through the nose, deep in to the stomach, hold for 5 sec and exhale through the mouth, pushing out every last bit air.

5. Move - move as often as you can. Stand up from the desk every 1/2 hour and take a 2 minute walk, have a stretch and move your body. Go for a walk or run, do a gym class or yoga class, go for a cycle or hike, play sport, dance - put on the music and dance at home - do whatever you enjoy but make sure that you move!