KW Fitness - Fayetteville Personal Training

Does Sleep REALLY Impact Weight Loss?

Our next tip with blocking out Food Noise (the post from a few weeks ago) was to get proper SLEEP!

Proper sleep helps in the process of losing weight, keeping it off, and staying healthy overall.

In fact, lack of sleep can increase appetite by changing your hormones, it makes you more likely to eat unhealthy foods, and it influences how body fat is lost when you're being more health-conscious.

You may be thinking "well you don't understand MY life and MY reason for not sleeping".

Well, I may not know your reasons personally, but I do have my own excuses!

I have 4 kids ages 7 and under, and bedtime is rough around here. I'm in the thick of it, my friend!

Regardless of the excuses, the tips I'm going to give you are relevant for ANY stage of life, and they personally help me to not be a literal zombie most days!

Even if there are circumstances out of your control, you DO have the ability to set yourself up for successful sleep!

READ BELOW:

1) AVOID CAFFEINE LATER IN THE DAY

Consuming caffeine later in the day can interfere with deep sleep!

It is suggested to stop consuming caffeine at least 6 hours before sleep in order to set yourself up for successful DEEP sleep.

2) TURN OFF ELECTRONICS AT NIGHT

You may feel the need to mindlessly scroll before bed, but if you can, stay away from electronic devices at least 30 minutes before bed.

Here is the reason why it matters:

Artificial light interferes with our brain’s production of melatonin, which regulates your metabolism and can ensure deep sleep!

So, if you can, read a book instead!

3) WATCH YOUR LATE-NIGHT SNACKS!

If you feel the need to snack late at night, it’s probably because you’re not eating enough throughout the day.

Or it could be your body telling you to drink more water!

Digestion takes a lot of energy and it makes it a lot harder to fall asleep or to get good quality sleep.

If you do plan on snacking or eating later at night, avoid foods that contain caffeine, refined sugars (candy/cookies/ice cream), spicy or fried foods, alcohol, or foods high in sodium.

All of these can disrupt your sleep cycle and/or cause heartburn and indigestion!

Instead, according to sleep.com, eating things like seeds & nuts, greek yogurt, whole grain cereal, bananas, or hummus and veggies won't interfere with your sleep patterns.

4) GO TO BED EARLIER!

Sticking to a reasonable bedtime teaches your body to release calming hormones to help you fall asleep.

Routine is key!

Even if you get woken up by little people at night, like I do, you can still make it a point to go to bed at a reasonable time and stay away from your phone right before bed.

If you have a hard time falling back asleep, a natural, non-habit forming supplement like magnesium glycinate is really helpful.

If you work on setting yourself up for successful sleep, your energy levels will be through the roof and it will only make it easier for you to keep the weight off (if that is your goal) and stay healthy!

- Thanks for taking the time to read this! Mandy Webb, KW Fitness Co-Owner

Just a reminder: on Monday, 9/7, we will be CLOSED for Personal Training appointments.

Enjoy your weekend! 🇺🇸

Happy 1-year anniversary to Coach Jake!!

Technically, Coach Jake started as a Personal Trainer here in the middle of August last year!

He graduated from SUNY Morrisville with a Bachelor's Degree in Exercise Science and has been such an asset to our team.

Jake is a sponge for knowledge and has a huge heart for our clients here at KW!

He leads a free stretch class at the end of his Saturday sessions and does such an amazing job.

We appreciate you so much, Coach Jake!

Cheers to many more years! 💪

Congratulations to Hillary for being September "Client of the Month"!!

Hillary started working with Coach Jake 1 year ago and has been consistently crushing it!

She has lost over 23 lbs of fat and added over 2 lbs of lean muscle!

She has gotten stronger and her endurance has improved!

We asked Hillary some questions about her experience here at KW Fitness:

1) What was life like before you started coming to KW Fitness? (Why did you seek out personal training?)

"Life was busy, but I was stuck in a rut. I didn’t know how to cope with day-to-day stresses, so I found it hard to be happy and healthy. Plus, I was so tired after work every day, I couldn’t do anything but watch TV. "

2) What changes have you noticed in yourself as a result of training here at KW Fitness?

"I’m not only stronger physically, but I’m able to manage the day-to-day stresses of my job. I’ve been able to find joy in life again and achieve goals at home that wouldn’t have been possible before."

3) What is the best thing that has come out of this for you?

"The confidence that I not only CAN do hard things, but that I feel better when I do. "

4) What would you say to someone on the fence about starting up a personal training program at KW Fitness?

"The time & financial cost is so so worth the gains. "

You rock, Hillary!!! Way to go!!!!!

Many people think a Personal Trainer will yell at you when you "mess up", judge you if you're not "working hard enough", or that they only want to train in-shape athletes and fitness models.

Here at KW Fitness, that's definitely NOT the case!!

Our team of Personal Trainers cares about you, your limitations, your goals, and we are truly invested in helping you live a better, more fulfilling life! ❤

⭐ A woman in her mid-40's had her family tell. her how impressed they were that she held a really heavy baby for an hour-long baptism without asking anyone to help her! She said that her training at KW has really been paying off!

⭐ A man who is 73-years-young has noticed it has been getting easier and easier to get up from chairs without any assistance

⭐ A woman in her mid-30's has noticed more endurance and has made significant changes in her body composition since starting here! She is down over 23 lbs of fat and has added almost 4 lbs of muscle to her physique!

⭐ A woman who is 67-years-young works long hours at the hospital and noticed her strength improvements have helped her pain decrease while on her feet all day!!

It's !!

With football season coming up, this High-Protein Buffalo Wing Dip is SO GOOD!

INGREDIENTS:
* 2 cups shredded rotisserie chicken
* ½ cup hot wing sauce
* 1 cup nonfat Greek yogurt
* ½ cup small curd cottage cheese
* 1.5 cups cheddar cheese

INSTRUCTIONS:
* Preheat oven to 350 degrees
* In a bowl, mix all ingredients besides 1/2 cup of cheddar cheese until thoroughly combined.
* Pour dip into a glass 8×8 pan. Top with remaining 1/2 cup of cheese + bake at 350 for 25 mins.
* Serve with chips or veggies of choice.

ENJOY!!

Macros (8 servings):

205 calories, 22g protein, 2-3g carbs, 12g fat

ARE YOU DRINKING ENOUGH WATER?

Our next tip stemming from our "Food Noise" post a few weeks back is to make sure you're DRINKING WATER!

Your body NEEDS WATER!

If you already drink a lot of water, this may not be that difficult for you.

For some people, they don’t drink water AT ALL during the day, then wonder why they have frequent headaches, lack energy, have weird cravings, and feel sluggish!

Drinking more water has NOTHING to do with “being thirsty” and EVERYTHING to do with giving it more of what it needs.

Your body is made up of 60%+ water- so why wouldn’t you give it what it wants?!

Just because tea, coffee, energy drinks, soda, seltzers have water IN them, that isn't the same as drinking WATER.

In fact, some of these beverages are very DEHYDRATING.

Did you know that some very preventable health issues can be taken care of by just drinking enough water?!

The general rule of thumb is to drink half your body weight in ounces of water.

For Example: If you weigh 200 lbs, drink 100 ounces of water per day (or about 5, 20 oz bottles throughout the day).

If that seems like too much, start with 64 oz per day (3-4 bottles of water).

Still not convinced?

Here are some not-so-obvious reasons to drink more water:

- You'll have more vibrant, healthy, hydrated skin
- Helps your joints stay healthy
- Curbs your cravings (believe it or not!)
- It keeps you regular
- It decreases headaches
- It protects against certain forms of cancer
- Keeps your kidneys healthy
- Keeps you alert and focused
- It helps your heart to do its job more efficiently

Here are some simple tips:

1) Drink a glass before every meal!

Breakfast, lunch, and dinner = three automatic glasses without having to think about it!

2) Carry one water bottle everywhere! Pick a bottle size and give yourself a simple goal like, “I need to finish this 3 times today.”

3) Pair water with things you already do!

Drink when you wake up, when you take medications/vitamins, after your workout, or every time you have coffee!

4) Make it taste better! Add lemon, lime, cucumber, berries, mint, or add a low-sugar flavor packet if plain water is boring!

5) Start smaller if you're way behind. If someone currently drinks 30 oz/day, jumping straight to 80–100 can feel overwhelming. Add one extra bottle per day first.

6) Gameify it! There are different apps (like Plant Nanny, for example) that can help you track your water intake and make it fun.