Wednesday 150923

As many rounds as possible in 15 minutes of:
10 Handstand push-ups
10 Overhead squats, 95#(65#)
5 Buprees over bar

Post rounds to BTWB



Stan working on his acrobat skills

Sometimes just getting to the gym is the hardest part of a workout.  With some many other distractions going on in our lives, just walking through the doors can feel like an accomplishment.  How do we set ourselves up to have success when we are here.  The Poliquin Group posted a blog with 5 helpful tips to make our time in the gym as good as it can get.  Click HERE for the full article.  

#1 on the list is make sure you get enough sleep.  While most of us can’t get 10 hours of sleep a night, the best thing to do is a have a regular time you go to bed.  Try not fluctuate too much.  Don’t stay up to 1 am some nights and 9 pm on on others.  You’re going to confuse your body and this will result in a varied sleep pattern that leads to being over tired.  Avoid caffeine after 1 pm.  I’m guilty of this, as I really enjoy an afternoon cup of coffee, but this could have ill effects on our sleeping.  Eating your last meal before 8 pm is also advised so you’re body isn’t working late processing food.  

#2 Eating a high protein low grain meal as the first meal in the morning will help us stimulate cells in the brain that are responsible for keeping us alert and burning calories.  High carb foods could lead to a spike in glucose that could result in a sluggish feeling after eating.  

#3 Caffeine is great, but as discussed in point #1, we have to use it wisely.  Consuming too much caffeine can lead to too a rise in cortisol levels.  The best way to utilize caffeine is to use it sparingly.  If possible stop consuming caffeine for 5 days and then start with a 1mg/1kg of bodyweight ratio.  

#4 Work out with a time that works with your circadian rhythm.  This may be hard for some of us because we are so accustom to getting up in the morning and working out, but peak physical performance usually occurs between 3 and 6 pm.  If you do workout outside of the peak performance time, sleep and a good warm up are key.  This is why we focus a lot of attention on our warm ups to make sure you guys are at your peak.

#5 Make sure to eat carbs at night.  Carbs can lead to a better nights sleep.  Berries, leafy greens, and colorful fruits and vegetables provide antioxidants that fight free radicals that can result from high stress hormone levels.  The higher carb foods also help increase your body’s natural serotonin levels which helps with sleep and improving your overall mood.  

Plenty more good information can be found on the blog as well links to the studies referenced in the above information.  

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