Don’t you just hate it when you are training or move wrong and feel something twang, pop, seize up or some other fun unhappy feels take place.
Yep, injuries happen to pretty much all of us from time to time.
These can range from that annoying little niggle or dull ache all the way up to arrrrrrghhh!!! on the pain scale.
When the injuries occur it can sometimes mean taking time off to recover or having to work around them. If not managed correctly, it can mean a depressing and annoying and all too often phase of yo-yo injury and re-injury.
By that I mean you get an injury, let it heal and wait for the pain to go away, then exercise, then reinjure the area again. And again. And again.
Here are a few of my random thoughts on managing common training injuries:
1)I learned this from a crazy smart guy called Dean Somerset – The pain from an injury generally stops when the tissues are about 80% ish healed. This means the injury isn’t actually healed by any stretch only that it’s met the minimum requirement for the pain to stop.
So this is where people can get into the pattern of yo-yo injuries, by not allowing it to fully heal and doing too much too soon. Learning this was one of those light bulb moments for me when dealing with injuries.
2) Tissues that have a poor blood supply can take a lot longer to heal than tissues with a good blood supply. For example, the healing time for an injured muscle is a lot quicker than for an injured ligament or tendon.
3) If you find an area is constantly getting injured or constantly feels tight, you need to look at the underlying reason why that is. There are a number of possible reasons such as: not letting it heal properly; could be a muscle weakness; strength imbalance; overuse; trigger points; forcing the joint beyond its actual mobility and plenty more reasons. That’s why getting a diagnosis from a doctor or physiotherapist can save a lot of pain and frustration.
4) Be aware of how the body responds to injuries. Other muscles can be affected or shut down in response to an injured area. For example, with low back pain some abdominal muscles can stop working as effectively. With a knee injury, some of the thigh muscles can weaken as well. This in turn causes compensation patterns and dysfunctions elsewhere.
It goes without saying that if you do have an injury then it is worth getting it checked out by a Doctor and follow any medical guidelines given.
I have found this advice from Nick Tumminello to be an invaluable approach when I work with clients who have joint issues with shoulders, low backs and knees.
The idea is that you take an exercise and look at ways to modify or regress is so it causes minimal risk to someone and still allows them to train without causing further injury to that area.
If it is an injury, working in the pain free range of motion allows the tissues of that area to heal up in an unguarded state whereas if you keep trying to work through that injury it takes a lot longer to heal up or makes it worse to the point you have to stop anyway.
If it is an issue with the joints, then being able to work out whilst keeping pain free can make a big difference to how you feel and your enjoyment of working out.
Here are a few modification examples:
Reduce the range of motion. For example, if squatting to parallel irritates your knees but squatting to just above parallel doesn't, keep just above parallel.
If you have low back issues, setting the chest support closer to the machine so you don't have to stretch or rotate to reach the handles can save over stretching your back.
Changing hand or foot positions. Exercises such as shoulder presses and chest presses can irritate the shoulder joint when the palms are in a pronated position (palms facing down or away from the body). Switching to a neutral grip (where palms are facing) is a more shoulder friendly option.
Something I've recently been learning about and using with clients is how foot positions affect the range of motion when doing squats and deadlifts and make the movements feel easier and more free.
Switching exercises to different equipment. For example, switching from machines to free weights (barbells, dumbbells, kettlebells), from barbells to dumbbells, from machines to cable exercises, from free weights to resistance bands etc. These can be used to make exercises feel a lot more comfortable on a joint.
Two good examples to highlight this: I had someone come to me who had pretty much been using nothing but resistance machines and found they kept causing pain in her wrists, elbows and shoulders. I switched her from resistance machines to doing the same exercises with dumbbells and there was no more pain.
Another time, I was working with someone who had wrist / thumb joint issues so holding weights would often cause a lot of pain. On some exercises I played around with the grip to reduce the pain - something as simple as switching from a straight bar to an EZ bar. I then used a heavy duty ankle strap on his wrist in conjunction with resistance bands to take his grip out completely for some exercises and he was able to do them pain free.
So if you're doing an exercise and find it's irritating a joint and causing pain, try playing with some of these variations to see if that makes the exercise more suitable for you.
When working towards weight loss goals and getting fitter, one thing that can make a big difference is being able to do more exercise in the same time or in less time.
The benefit of doing this is it challenges the muscles more and creates a greater metabolic demand on the body. This means it causes the body to work harder and therefore burn more calories. On the fitness side, if it is set up in the right way, it can improve your fitness levels dramatically.
An easy way to do start doing this is through supersets.
There are a few different descriptions of what a superset is or can be. For this post, it means doing two back to back exercises with no rest between them. Then rest after the second exercise. Then repeat.
There are a number of ways to set supersets up.... which I'll save for another time :)
A typical workout will often be in a straight sets format:
Exercise 1 – 2 sets 15 reps – 60 second rest between sets, then
Exercise 2 – 2 sets 15 reps – 60 second rest between sets, then
Exercise 3 – 3 sets 10 reps – 60 second rest between sets, then
Exercise 4 – 3 sets 10 reps – 60 second rest between sets
Assuming each set lasts 30 seconds, the total time for this would be around 15 minutes
Using two exercises back to back (supersets) the workout would now look like this:
Exercise 1a) 1 set 15 reps
Exercise 1b) 1 set 15 reps
Rest 60 seconds. Repeat 1a and 1b once more.
Exercise 2a) 1 set 15 reps
Exercise 2b) 1 set 15 reps
Rest 60 seconds. Repeat 2a and 2b twice more.
Again assuming 30 seconds per set, the total time for this would now be about 10 minutes.
You’ve now cut 5 minutes from this alone, over the course of a typical hour workout you could easily cut the time by 15 minutes. This allows you to get in and out of the gym quicker or spend another 15 minutes doing more exercises.
You can then ramp this up even more with set ups such as trisets (three exercises back to back), giant sets (4 exercises back to back) and circuits (Usually between 4 and 10 exercises back to back).
If you've never tried supersets before, try them first and see how you get on!
The sheer look of wide-eyed terror from her as I carried through what looked must have looked like the ultimate dumbbell of doom. My client exclaimed, quite loudly, “But that’s a man weight!”.
Holding back the cringe of hearing that, I looked down at the weight, looked back at her and bluntly asked “Did it tell you that because it just looks like a weight to me?”
This sort of attitude is almost engrained in females and on some level it’s easy to see why.
For example, in looking at stock photos to go with this post I looked on one site and nearly every female was holding some shitty little pink dumbbell, it’s annoying.
Yes, today’s post is about reasons why females should lift weights and by weights, I mean actual weights that will challenge you to work hard.
#1 Losing weight is made a whole lot easier for you!
Nearly every female I talk to during a gym induction state one of their main goals is to lose weight. When I see them in the gym a few weeks down the road, they’re usually lifting some ridiculously light weight. The sort of weight where your weekly shopping would be heavier.
Don’t get me wrong though, I applaud anyone who wishes to move more and get a bit fitter, it’s just they can be a bit misguided about what to do.
There’s two factors to consider here:
1. Using resistance training in a well designed training plan creates a greater metabolic demand on your body (even for several hours after your workout finishes). This means your body will continue to burn calories which aids in losing body fat.
2. By adding some healthy, lean muscle you will increase your resting metabolism. This means your body will naturally burn a few more calories throughout the day, again the more calories you can burn, the easier it is to lose the weight.
#2 Resistance training will get you stronger and it won’t cause you to bulk up!
Not a week goes by where I don’t hear the common concern regarding lifting weights and bulking up. So here’s the deal – A few weeks / months with a well designed training plan will not have you waking up looking like some she-hulk with arms ripping the sleeves of anything you want to wear.
The reason for this is because of a hormone called Testosterone. Men have a higher level of this hormone than females which allows them to build muscle a lot easier. In females, the testosterone levels are between 10 and 30 times less than in men. This means it’s a whole lot more difficult to add muscle.
So I’m not saying you won’t build some muscle and, as discussed in the first point, adding some muscle is a good thing for you.
However, what I am saying is you won’t get all muscle bound and have to start walking through doors sideways because you won’t fit otherwise. You will also notice yourself getting stronger and this is definitely a good thing as it makes a lot of everyday activities so much easier.
#3 Your risk of osteoporosis decreases!
Whilst we are all rushing for that perfect summer body, sometimes you also have to think long term and this is definitely a biggie.
For anyone who isn’t aware of what osteoporosis is, here is a definition:
“a disorder in which the bones become increasingly porous, brittle, and subject to fracture, owing to loss of calcium and other mineral components,”
Resistance training can help to maintain and in some cases increase your bone density. Couple the resistance training with a healthy way of eating, it will provide you with a long term payoff.
#4 Your health!
Sometimes, it is not just all about looking good on the outside, you want to be healthy on the inside too and resistance training can help. As above, having that perfect summer body is all well and good but what’s going on in your body is even more important.
Resistance training, in particular strength training has been linked to reductions in blood pressure, lowering bad cholesterol, increasing good cholesterol and helping with Type 2 Diabetes.
#5 Look, feel and move better!
A good training plan can strengthen key muscles and help to get them moving better. It is amazing how some aches, pains and niggles can decrease or even go away when your muscles start to get stronger and you’re moving better.
For athletes and those who play sports, strength training can really improve overall performance as well. Imagine playing or competing in your sport and being stronger, faster and more explosive as well as moving better.
To finish up the story of my client who looked like a rabbit in headlights at the “man weight”, after some convincing she knocked out 10 easy reps with the weight and turned to me and said “That wasn’t heavy.” That was an awesome moment! Since that point, quite a few of the weights went up in other exercises; all it took was that initial push.
This particular client then went on to lose about 2 stone in weight and drop a few dress sizes. Food for thought if you current light weight high rep workout isn't getting the results you had hoped for.
To wrap up, the key take home message is to place a demand on your body through the training so it adapts. For example, if you’re doing 50 tricep kickbacks with a 1kg weight whilst checking your latest Facebook notifications, this won’t get you where you want to be.
If you can handle a 15kg weight for an exercise, don’t use a 1 kg weight. Challenge yourself.
I’ve worked with a number of females who are still growing stronger and realising just what they’re capable of with a proper program designed for them and personal training to help them with that extra push.
Scale weight is something that can lead to overwhelming joy or meltdowns, tears and tantrums. The more you learn about the human body and composition, the more you start to understand how only looking at the scales is a very one dimensional way of looking at progress.
As an example, someone hired me to design a programme for her to follow and at the same time she focused on changing her diet – she only lost ½ stone overall but dropped 4 inches off her waist. That’s a massive drop which the scales wasn’t really reflective of.
With certain people, scale weight can be an important indicator such as severely obese people who need to lose weight for health reasons and athletes / fighters looking to make competition weight for an event.
For most people though, the number on a scale is a cause of a lot of agitation and frustration and doesn’t always paint the most accurate picture. There are other ways to measure your overall progress:
1) Body measurements. These can be very useful by themselves or when combined with tracking scale weight. It’s easy to do as well – grab a tape measure, measure what you want to track i.e. chest, waist, hips, arms, legs – then track these measurements over time. Are they increasing / decreasing in line with your goals?
2) How your clothes are fitting. Similar sort of idea to tracking body measurements, instead you’re tracking how your clothes feel. It can be a little more subjective but if you feel like your favourite jeans are getting looser or if your shirt is fitting better, these are good indicators.
3) Progress photos. This is a visual guide to see how you are progressing over time. This can be very powerful as people will often forget or plain not realise how far they have come from how they first looked.
4) Performance in the gym. Not all progress is about losing weight. For example, are you lifting heavier weights? Are you able to go faster and / or longer on the cardio equipment? These are signs that you’re getting stronger and fitter which may be more important than what weight you are.
5) Health markers. Is the exercising improving markers such as your blood pressure, resting heart rate and blood glucose levels? Not all markers have to be external, health markers are extremely important and are often improved with exercise.
This is a great example of scales not reflecting the hard work and progress you might be making in the gym. See if you can guess how much weight my client lost in 3.5 weeks (answer at the end)
If the photo isn't too clear, here are the before (09/08/16) and after (01/09/16) measurements:
Upper Arm L - 10.75" down to 10.50"
Upper Arm R - 11" down to 10.75"
Waist - 36" down to 34.5"
Hips - 38" down to 37.5"
Thigh L - 22.5" down to 21"
Thigh R - 22" down to 21"
That's a total of 5 inches across 6 points in 3.5 weeks which is fantastic progress. It shows what can happen with the right nutritional tweaking and putting the effort into training both in and out of the gym.
It also shows the importance of why tracking measurements can be more important than just a number on a scale. By all means track your weight as well but understand that doesn't give the full story.
The weight lost in this period: 2lbs.
To summarise - there are lots of indicators you could use instead of solely using the scales to measure your progress. Pick the ones which are most appropriate or mean the most to you and track them.
If you still want to track your scale weight, cool, but try it along with other markers to get a better idea of your true progress.
People often associate progress in the gym only with being able to lift heavier weights. This is a fairly one-sided view of how to progress. There are various ways to add progressions in your workout which challenge your muscles and fitness.
1) Add more weight
So let's get this one out the way! The standard progression most people have is to add weight to the bar. It is a straight forward sign of improving your strength levels and is simple to measure and compare against previous workouts for example:
Week 1) Squats - 3 x 10 @ 60kg
Week 2) Squats - 3 x 10 @ 62.5kg
Week 3) Squats - 3 x 10 @ 65kg
The drawback to this is there’s only so much weight you can keep adding to the bar until progress starts to stall.
2) Add more sets
Another standard progression that people often use is to add more sets to their exercises. Again, it is another straight forward way to add some progress to your routine. For example:
Week 1) Squats – 3 x 10 @ 60kg
Weeks 2) Squats – 4 x 10 @ 60kg
Week 3) Squats – 5 x 10 @ 60kg
It is another good progression but the drawback is that there are only so many sets you can keep adding before your workouts end up lasting 90 minutes – 120 minutes. So use this sparingly.
3) Add more reps
This is another good progression indicator but not everyone thinks about comparing this to previous workouts. Intuitively it makes sense when you think about it – a muscle that can handle 10 reps of a weight is stronger than a muscle that can only handle 5 reps of the same weight. The progression could look like this:
Week 1) 3 x 6 reps @ 155lbs
Weeks 2) 3 x 8 reps @ 155lbs
Week 3) 3 x 10 reps @ 155lbs
One potential drawback is that you might only want to work within a certain rep range. This is where you can combine adding weights with this progression in the following way:
Week 3) 3 x 8 reps @ 60kg
Week 4) 3 x 6 reps @ 70kg
Week 5) 3 x 8 reps @ 70kg
4) Reduce rest times
This is a progression that not many people tend to utilise or even think about as a progression. Being able to do your workout in less time is a good sign that your fitness is increasing. In this case you could follow something like:
Week 1) 3 x 10 reps @155lbs @ 60 seconds rest
Week 2) 3 x 10 reps @155lbs @ 55 seconds rest
Week 3) 3 x 10 reps @ 155lbs @ 50 seconds rest
Once you start getting your rest times down to 30 seconds and less, it might be time to look at bumping the weights or sets up to continue challenging yourself
5) Increased timed sets
In the previous point, the progression was to look at reducing your rest times. On the other end of the spectrum you can work in timed sets and look to increase the length of time of the sets. This is mostly applied to circuit training but there is another way this can be applied:
Circuit training example:
1) Press ups - 60 seconds
2) Lunges – 60 seconds
3) Crunches – 60 seconds
1) Press ups – 70 seconds
2) Lunges – 70 seconds
3) Crunches – 70 seconds
Escalating Density Training (EDT):
This is a method invented (I think) by Charles Staley which is a fantastic and brutal self regulating progression. In its simplest form it would look like this:
Week 1) Lunges & bicep curls – 5 minutes – as many reps as possible (AMRAP) in the sets
Week 2) Lunges & bicep curls – 6 minutes – AMRAP
You can work up to sets of 10 – 15 minutes using this method. The simplicity of this method is that you can also use various progressions within this frame work. For example if you manage 50 reps initially, once you can improve your reps by 20%, add 5% weight and start again. There is a knack to choosing the right weight for this type of training though so don’t go too heavy.
6) Make the exercise harder / Move to single limb
This final progression idea is more obscure than the previous ideas and is another fantastic progression idea. This is mainly due to it being difficult to measure progress in the strictest sense as you are looking to make an exercise harder.
Once you can handle a certain amount of weight in an exercise such as bench press, squats and Romanian deadlifts, look to move to single limb versions of these exercises i.e, dumbbell bench press, single leg Romanian deadlifts, rear foot elevated single leg squats, full single leg squats.
This is also where the TRX can pay dividends – trying to do press ups in a TRX is a lot harder than trying doing press ups on the floor.
The other way to look at making exercises harder is to switch the resistance method. For example:
1) Shoulder press with a barbell
2) Shoulder press with dumbbells
3) Shoulder press on the cable machine
4) Should press with sandbags
The 6 progressions I’ve given can be used during your workouts. Ideally not all at once though! The main thing that I should point out is that if you use any of these progressions, they do cause your muscles to work harder so watch your recovery and also don’t try and apply the progressions to all the exercises in your workout straight away. Look to apply one of the progressions to a few exercises in your workout and keep the other exercises the same – trying to push too much too soon with these will fatigue you.
It seems like many things are important! To be honest if more people slept more / better and drunk enough water there would be a big improvement in health. I do consider them to be some of the 'big rocks' of a healthy lifestyle.
Whenever I have given a client a food log to fill in, I can almost guarantee that one of the big, glaring pitfalls is the lack of water they drink.
In having conversations with them, drinking water is almost treated like it’s some kind of inconvenience they have to suffer. Even if they “know” they should be drinking more, they just don’t or won’t.
Rather than rehash a post up about reasons why you should drink water, I’ll just attached these two links for you to read:
After reading those, honestly ask yourself “can I afford not to drink more water?”
Still not convinced? Try this on for size:
Nerdy Anatomy Background
The spine is mainly a support for the body’s weight and to protect the spinal cord. It’s comprised of a series of vertebrae. Between the vertebrae are structures called discs.
There are 23 discs in the spine and they have a tough outer portion and a soft core. This has led to them being compared to a jelly doughnut. The “jelly” part is a gel that is estimated to be approximately 80% water.
The purpose of these discs is to act as a shock absorber and to help the spine withstand loads going through it such as back squats, jumping and even some general moving about.
Dehydration and the spine
Being dehydrated, the discs are not able to absorb the same amount of shock going through them. The supporting structures in the back such as ligaments, muscles and the joints have to start taking on this work. This leads to the back / spine becoming less mobile.
Ultimately all of this can lead to an increased risk of hurting your back or suffering from back pain.
So another reason to make sure you’re getting enough fluids in!
There are a couple of guidelines as to how much water you should be drinking:
1)8 – 10 glasses of water – which is a standard recommendation and seen more and more as being outdated as it doesn’t take into account height, weight, sex, activity levels etc. So for example a 6’4 triathlete is going to have a much greater water demand than a 5’2 office worker.
2) ½ an ounce to 1 ounce of water for each pound you weigh. So for example if you weighed 140 pounds, you would need between 70 and 140 oz of water.
This is a handy little conversion tool if you need to work out how many litres that equates to:
It’ll be more than you think for!
3) Another quick reference, although a bit icky, is the colour of your urine. The darker the colour the more dehydrated you are. The lighter the colour the better for you and if it’s blue, seek medical assistance
Now we've looked at how much you should be drinking, I’ll give some ideas about helping to make sure you drink enough water during the day.
I've never been one to pad things out so to start with, here are a few key times to think about having some water:
1 When you first wake up
2 With meals
3 Mid morning – Mid afternoon – Evening
4 During and after workouts
5 I also encourage my clients to walk more as part of an overall health & weight loss boost. So before and after going for walks
There are also some other times you should think about taking water with you and you may not have even thought about:
6 If you plan on being out and about for an extended period. For example, if you go off shopping, you can easily be out for several hours. Take some water with you.
7 If you are going on any long journeys. For example, long drives, train journeys, bus trips etc, it pays to have some water handy.
8 Take a bottle of water to work with you and keep it on your desk as a constant reminder
9 If you’re out dancing and drinking, have a few glasses of water
I understand that it can look like a lot of water to drink and you’re asking “How on earth will I remember all THAT?”. With my clients, I like to use a compliance sheet and encourage them to keep it with them or keep it visible so it acts as a constant reminder to keep drinking plenty of water.
The other thing you may be thinking to yourself, after reading the last post, is “I can’t possibly drink all that!!??!”. It isn’t easy to go from hardly drinking water to trying to drink 2 – 3 litres. That is why I like to regress the goals to something manageable for clients. From there, then try to snowball it until they are able to drink more.
In essence, I have the mentality that 4 glasses of water drunk consistently is better than 6 glasses drunk never as a starting point.
Following on from the previous post, I wanted to cover some strategies to improve the quality and quantity of the sleep you are getting.
To start with, the average person needs approximately 7 – 8 hours of sleep every night. That’s not to say you can’t function on less sleep from time to time but chronically sleeping less than this can lead to a number of issues as described above.
In no particular order here is a list to get you started:
Exercise during the day / afternoon / early evening but not last thing at night. Working out can naturally leave you feeling tired a bit later on in the day which is why is can help with sleep. However, a high energy or intense workout late at night can still leave you buzzing a bit which can interfere with getting to sleep.
Turn off the TV and computer at least an hour before going to sleep. Staring at the TV and / or computer can keep you buzzing along which makes it difficult to get to sleep. Turning off the TV and computer will allow you to unwind and switch off.
Consider a relaxing activity before bed. This could be reading or some stretching, maybe even yoga. If you decide to read, make sure your device isn’t backlit as this will basically be the same as having a laptop on. It would be better to go old school and read an actual book with a bedside lamp on.
Avoid caffeine or energy drinks several hours before going to sleep. This one is a bit of a no-brainer – anything that is a stimulant will most likely keep you awake when you’re trying to sleep so avoid them before bedtime.
Where possible, try to keep consistent times for going to bed and waking up. This helps to regulate your body’s internal clock a lot better than random sleep times. So you’ll be more likely to get to sleep on time.
When it comes to actually sleeping itself, you want a good quality sleep as well. Interruptions will disrupt your sleep pattern so even if you’re trying to get 7 – 8 hours sleep you can still wake up feeling shitty. With that in mind:
Try to get your room as dark as possible. The more light you have in your room, from both outside and in your room, the more likely it is to interrupt your sleep patterns. This includes light from the TV, alarm clock radios, etc. If your room is too bright from light out in the sleep, consider a blackout blind or heavy black curtains.
Ear Plugs. If you live on a noisy street or your have a partner that snores like a drunken gorilla, consider ear plugs to help drown out any noises.
Supplements. If you really do struggle with falling asleep there are some supplements that can help. Although I would advise against over-reliance on supplements as you should try to get to sleep naturally. But here are some worth investigating - 5-HTP; Melatonin and Magnesium. As with any supplements, I would always tell you to speak to your doctor or pharmacist first to make sure they are right for you.
To sum these posts up – enough sleep = good; not enough sleep = increased chances of obesity; diabetes and munching on those office snacks you can usually ignore.... whilst likely having a cold.
Improve the quality and quantity of your sleep and you'll feel like the proverbial million bucks.
I thought in today’s post I could talk about the importance of sleep because:
a) Sleep is a vitally important part of health and weight loss goals that is often overlooked
b) Having had 2 nights of rubbish sleep I am sympathising with anyone who is sleep deprived
c) It gives me an excuse to post a photo of a zOMG CUTE PUPPY SLEEPING!!!!!!
Some Background Info About What Is Going On
In 2009 a study titled “Role of Sleep and Sleep Loss in Hormonal Release and Metabolism” looked at how sleep impacts us. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/
Right off the bat, the first thing to know is that “Hormones that influence glucose regulation and appetite control are influenced by sleep”.
Ok, in English, that means:
The hormones in your body, leptin and ghrelin, are partly dependent on sleep timing, duration and quality. These hormones play a big part in your appetite regulation i.e how hungry you feel. When you are not getting enough sleep, these hormones start getting out of whack and mess with how hungry you feel. This often leads to you eating more or wanting to eat more than you usually would.
Let's face it, when you feel like that, it's not usually fruit and veg you binge on.
Glucose tolerance is a term for describing how well the cells in your body identify and use the glucose in your bloodstream. A continual lack of sleep can keep glucose tolerance impaired which can lead to a greater risk of developing diabetes and cardiovascular disease.
Whilst we’re talking about hormones, being sleep deprived can also wreck havoc with your cortisol levels. In this article, it discusses how a study showed how cortisol levels are impacted in a negative way in a way which also increases the likely hood of becoming obese and developing type 2 diabetes. http://www.medscape.org/viewarticle/502825
Sleep can impact your immune system.
The immune system is a complex system and studies have shown that being in a sleep deprived state suppresses the immune system. This means you can be more susceptible to infections, colds, flu’s etc and no one wants that.
That’s not all though; having a suppressed immune system also impacts how well your body can respond to fighting infections once you have them.
It messes with your... your.... errr...
No need to explain this one as I’m sure everyone has had at least one night of shitty sleep – it really affects your concentration to be able to complete even simple tasks and remember things, let alone driving and handling sharp knives.
Let's now look at some strategies to help improve the quality of sleep you are getting and to help make sure you are getting enough sleep.
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!