by: Paul Park M.S. CSCS

The most fit and healthy people in the world realize that it’s not the extraordinary actions done every so often, it’s the ordinary actions done consistently.

Water, movement, nutritiously dense foods, and….sleep!

If I had one cookie cutter remedy to instantly improve your fitness and health, for most people it would be just that, to spend more time in dreamland. 

The benefits of consistent restful nights of sleep are far reaching leading to endless downstream effects. From overall energy, mood, strength, endurance, skin health, and cognitive sharpness; there’s a reason why we spend a big bulk of our lives in the land of Z’s. Matthew Walker’s book Why We Sleep is a great reference for those who want to dive into the research, and learn all about the benefits of a great night’s sleep.

She knows how to sleep!

“Yeah I know Paul, you’re preaching to the choir! I know I should get a good night’s sleep, I just can’t seem to do it. It takes me forever to fall asleep and when I do it’s always spotty.”

It’s a hard deal! The modern world hasn’t exactly made it easier either.

From artificial lighting that let’s us rarely experience natural darkness (1), the constant access and demand of our work and bosses (2), to electronics that emit light and notifications that beg for our attention (3), it’s no wonder we are more sleep deprived than ever before. The Center for Disease Control and Prevention (CDC) reported 35.3% of US adults getting less than the recommended 7 hours of sleep in 2009. In addition, those people were more likely to unintentionally fall asleep during the day than those who got 7 plus hours of sleep (46.2% vs 33.2%).

Some of us even have the best intentions going to bed at a reasonable hour. It’s actually falling asleep without tossing and turning that can be the problem for many. I know I’ve had those nights, a big day ahead of me knowing I need to be my charming, energetic self. 2 hours later into a counting sheep session, I’m wondering how I could “fake it till I make it” during tomorrow’s three back to back group training sessions.

After some research, trial and error, and realizing how much more patience, energy, physical strength, and cognitive wit I had after consistent restful nights of sleep, I was able to whittle it down to 5 simple things. If I consistently made them a part of my routine, it would almost always lead to me falling asleep and staying asleep effortlessly. 

Keep a consistent sleep wake schedule

Our body’s feeling of sleepiness and wakefulness is determined by something called a circadian rhythm. The natural rise and fall of certain hormones underlie when we wake up and when we feel like we need to hit the hay. When our circadian rhythm falls into a predictable and consistent routine, the more likely we are to fall asleep faster and easier (4). So try going to bed and waking up at the same time everyday, even on the weekends, and you’ll find your body starting to feel sleepy at a predictable time almost everyday. To take it to the next level, try to train your body to wake up without an alarm clock! 

Get sunlight during the day

Our circadian rhythm is impacted largely by lightness and darkness. The light feedback that our eyes get through our retina tells our brain that it is daytime, and that we need to be awake and alert (3). While most us might think we get enough light throughout the day, a majority of that light can come from artificial lighting. Artificial lights, while seeming bright, fall at lower intensities than natural sunlight, and do not induce the same feedback in our brains as the sun does (3).

See if you can spend at least 30 minutes a day getting sunlight, or at least sit by the windows in your office. Even on a cloudy day it can make a difference! (5)

Limit electronics in the evening (or at least right before your bedtime)

Netflix, Instagram, Facebook, E-mail. All enthralling sources of entertainment, work, and seemingly an everyday part of our modern lives. While there is debate over whether or not our smartphones and these platforms are negatively impacting our mental health, the blue light that emits from our devices has been shown to suppress our melatonin levels (6). Melatonin is the hormone responsible for giving our body the sense of sleepiness. However, this effect on our melatonin seems to be temporary, as studies show a recovery to normal levels within 15 min from cessation of exposure (6). Takeaway: try to stay away from electronics close to your bedtime, but if you must check your email, do so away from your bedroom and your bed.

Limit caffeine past noon

As a fitness business owner, and one who regularly coaches 6am training sessions, coffee is and certainly will always be my best friend in the mornings. The cognitive and athletic performance enhancing effect is undeniable, as coffee is one of most commonly consumed drinks throughout the world. However past 12pm, while tempting, a second cup of coffee  risks me having trouble sleeping that same evening. Try to avoid coffee and caffeine products in the afternoon, as it’s been shown to have disruptive effects on our sleep (7).

Exercise

I am certainly biased, but exercise is a catch all intervention for poor sleep as it handles its many intrinsic facets. The act of intentionally improving one’s health waterfalls into other habits such as avoiding alcohol and poor foods which negatively impact our sleep. That daytime run you’ve been meaning to try out? It will expose you to that sunlight needed (as mentioned above) to keep our circadian rhythm consistent and happy. There is also a bidirectional effect of exercise on sleep, as you are more likely to sleep when you exercise, and also more likely to exercise when you sleep (8, 9). The relationship between these two can not be understated! The biggest effects seem to come from exercise lasting more than an hour anytime during the day, but no closer than 2 hours before your bedtime (10).

There you have it, 5 natural ways of improving your chances of falling and staying asleep. While supplement and drug companies promote bandage solutions of prescribing pills and medicines, most of us will benefit from first making these 5 strategies a part of our daily routines. If you’ve had the awareness to compare your performance, mood, energy, and general grade as a human being from a good vs. bad night of sleep, and you know it is something that you want to improve, try out these 5 strategies. Your body, health, and fitness will certainly benefit, as you will be better prepared to handle the stresses of your life, and give your brain the power to tackle the new challenges of 2021!

References:

1. Wright, K. P., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the Human Circadian Clock to the Natural Light-Dark Cycle. Current Biology, 23(16), 1554–1558. https://doi.org/10.1016/J.CUB.2013.06.039
2. Foster, R. G., & Wulff, K. (2005). The rhythm of rest and excess. Nature Reviews Neuroscience, 6(5), 407–414. https://doi.org/10.1038/nrn1670
3. Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x
4. Goel, N., Basner, M., Rao, H., & Dinges, D. F. (2013). Circadian rhythms, sleep deprivation, and human performance. Progress in Molecular Biology and Translational Science, 119, 155–190. https://doi.org/10.1016/B978-0-12-396971-2.00007-5
5. Figueiro, M. G., Steverson, B., Heerwagen, J., Kampschroer, K., Hunter, C. M., Gonzales, K., Plitnick, B., & Rea, M. S. (2017). The impact of daytime light exposures on sleep and mood in office workers. Sleep Health, 3(3), 204–215. https://doi.org/10.1016/j.sleh.2017.03.005
6. Tähkämö, L., Partonen, T., & Pesonen, A. K. (2019). Systematic review of light exposure impact on human circadian rhythm. Chronobiology International, 36(2), 151–170. https://doi.org/10.1080/07420528.2018.1527773
7. Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
8. https://www.npr.org/transcripts/705224359
9. Kline C. E. (2014). The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. American journal of lifestyle medicine, 8(6), 375–379. https://doi.org/10.1177/1559827614544437
10. Driver, H. S., & Taylor, S. R. (2000). Exercise and sleep. Sleep Medicine Reviews, 4(4), 387–402. https://doi.org/10.1053/smrv.2000.0110

It’s Time to Strengthen Your Strongest Joint

The Importance of Hip Strength and Stability

UpFit Training Academy

Jacob O’Connor, Brian Santanelli

The importance of strong and stable hips cannot be overemphasized. Whether it be for performance, aesthetics, or general health the hips should be a focus for the majority of personal training programs. The hips produce more force than any other joint in your body, this is where your greatest strength is stored!

The hips are integral for almost every lower body movement such as walking, jumping, squatting, and running. They are also essential for balance keeping us on our feet and assisting in movements such as twisting and throwing. Weakness or instability in the hips can negatively impact one’s low back, core, and lower body. Unfortunately, many of us do not have optimal hip movement many times due to a sedentary lifestyle. Unilateral movements do a great job of preventing uneven strength and development because they strengthen one side at a time. Here are some of our favorite unilateral hip exercises, we hope you enjoy!

DB Reverse Lunge

This movement is loaded with dumbbells held at one’s side. While maintaining a slight lean forward at the torso participants will step backward into a lunge creating a 90 degree angle at both knees. It’s important to keep the hips underneath the body throughout the lunge. Reps can be alternated or done on each side individually. 

DB Step Up

Dumbbell step ups are also loaded with dumbbells held at the side. Participants will step onto a bench or step driving through the front leg until fully extended. It’s important to make sure the entire foot is mounted onto the implement before stepping. The same leg used to step up will be used to lower the body back to the starting position. 

KB Front Rack Reverse Lunge

This movement is very similar to the dumbbell reverse lunge, the difference being how the exercise is loaded. The KB front rack reverse lunge is loaded with two kettlebells held in a front rack position. Because of the difference in loading, it’s important to emphasize tension in the upper body and a tall chest throughout each rep. 

Kickstand RDL

The kickstand RDL is loaded using dumbbells or kettlebells at each side. One foot will be against the wall, the heel of this foot will remain on the wall throughout the exercise. While maintaining tension in the upper back and lats participants will hinge forward towards the front leg. The kickstand RDL should be felt in the front hamstrings. Common mistakes include setting up too far away from the wall, letting the back heel come off of the wall, and losing tension in the upper body. 

Walking Lunge

A staple in many personal training regimens, the walking lunge is loaded with dumbbells or kettlebells held at one’s side. Participants will lunge forward creating a 90 degree angle at each knee and keeping the hips stacked underneath the body. You can choose to reset between each rep or reps can be linked together in a fluent walk. 

These exercises are great examples of movements you can do to strengthen your strongest joint! Prioritizing the hips can take your personal training or small group program to the next level. Taking advantage of unilateral variations is great for the hips as it’s not uncommon to see asymmetries in this area. Unilateral variations also have the added demand of balance which is important for all of us. These are simple movements that can be done with minimal equipment at home, we hope you try them out and enjoy! 

The Importance of Upper Body Strength

UpFit Training Academy

Jacob O’Connor, Brian Santanelli

 For many people upper body strength is not among their top priorities or goals in regards to their personal training. While this aspect of fitness may not be as focused on as others such as weight loss, it’s importance should not be overlooked. Upper body strength plays an intricate role in everyday activities, the ability to perform exercises, and posture. Improving posture can go a long way in increasing our comfort and standard of living. This specifically applies for many of us in NYC who are stuck sitting and typing for long blocks of the day. Improving upper body strength can even improve one’s self confidence and reduce chances of injury. Our horizontal push progression can be found below.

High and Low Incline Pushup

The incline pushup is a great introduction to upper body strength training. The movement can be made harder by elevating the bar or bringing the feet closer together. The incline pushup should be performed on the balls of the feet and hands should be placed just outside shoulder width. The lower part of the chest should be lowered to the barbell or bench before pushing back up to the starting position. Common mistakes include slouching or arching at the hips and flaring at the elbows. The movement should be performed with shoulders, hips, knees, and ankles in line and with the elbows about 45 degrees from the body. 

Negative Pushup

The negative push up consists only of the lowering portion of the movement. Hands should be placed just outside shoulder width while keeping elbows at 45 degrees or a fists width away from the body. The shoulders, hips, knees, and ankles should be kept in a nice straight line. Participants should slowly lower to the bottom of the pushup for an allotted amount of time. Upon reaching the bottom of the pushup reset and return to the top of the movement to continue the set. Negatives are a great way to build strength while working towards doing the full movement.  

Pushup

The pushup is a staple in many personal training and small group fitness programs. This movement is also performed with the hands just outside of shoulder width and elbows should be maintained at 45 degrees from the body. The hips and shoulders should move together while keeping the core engaged. Unlike the negative pushup, the participant pushes up back to the starting position. 

Incline Bench and Flat Bench

The dumbbell bench (incline/flat) should be performed with the feet creating a stable foundation on the ground. The hips can be used in order to move the dumbbells into the starting position. Once in the starting position the wrist should be stacked over elbows with conscious effort to keep elbows 45 degrees from the body. Dumbbells should be pressed over the chest to form a “V” like shape before controlling them down to the starting position. The incline variation will target the upper chest more while the flat bench will demand more from the middle of the chest. 

When developing upper body strength it’s important that your personal training or group fitness program has a sense of balance. Too much work in any one area can create imbalances leading to poor posture and discomfort. It’s also an important reminder that throughout these exercises it’s essential to maintain awareness of core activation. Though the chest and triceps are the primary movers in these movements, there is also a key demand of core stability to achieve proper execution. We hope that you find our progression to be useful and helpful in becoming a better stronger you!