Ask the Trainer Tuesday: Sleep Deprivation and Weight Loss

Listen in as we answer this week’s questions regarding warming up before exercise as well getting enough sleep and how it can affect your weight loss efforts.

Does any of this sound familiar? If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family — no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.

It’s a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health.

Let us know if we can answer any health or fitness related questions in our “Ask the Trainer Tuesday” video blog.

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Planning Time for Exercise

Is this weeks “Ask the Trainer Tuesday” with Lori Murphy, Personal Trainer and Fat Loss Expert from My Stronger Self Fitness in Brighton, MI the importance of planning your exercise and drinking enough water is discussed.

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The Toughest Workout You’ll Ever Love

It’s hard. It’s demanding. And it’s F-U-N!!! Using supportive and motivational routines, our team of trained instructors and 20 year fitness expert and owner of My Stronger Self Fitness Studio, Lori Murphy, will lead you through an intense six-week outdoor fitness program designed to put you in the best shape of your life. See for yourself …

You’ll be surrounded by our supportive instructors and other team members who, just like you, want to make dramatic changes in their physical and mental well-being. At My Stronger Self Boot Camps, we will challenge you to push yourself to reach new fitness levels—and we promise you’ll have fun doing it!

My Stronger Self Boot Camps have been designed with safe and effective exercises, stressing proper form, technique, and safety. Our expert staff puts your health and fitness first, and will be happy to modify your workouts so that any pre-existing injuries don’t prevent you from attaining your goals now. So, whether you’re just beginning your fitness journey or looking to enhance it, our boot camps will get you there.

Our training exercises focus on strength, speed, agility and endurance. You don’t need fancy machines …

YOU ARE THE MACHINE!

These cardio and conditioning drills will help you burn more than 700 calories per class. You will watch your body tone and transform in a very short amount of time.

Boot Camps Are Perfect for You If:

The Importance of Not Skipping Meals

In this weeks’ “Ask the Trainer Tuesday” with Lori Murphy, Brighton MI Personal Trainer and Fat Loss Expert of My Stronger Self Fitness Studio, she talks about the importance of not skipping meals as well as a balanced diet. So many think the answer is to cut way back on calories by skipping meals to lose weight only to realize it’s sabotaging your metabolism!

If you have a question for Lori, please leave it in the comment box or email us at FitForLife@MyStrongerSelf.com

You’ll find more great info on our Fan Page here http://www.facebook.com/MyStrongerSelfFitness

“Weighing” Our Yoga

by Denise Johnson, RYT 200

Special thanks to our wonderful Yoga Instructor, Denise Johnson, for writing this article as well as her ongoing contributions to My Stronger Self and all our fabulous members!

Make sure to catch her Yoga Classes on Friday’s at 930am and Saturday’s at 9:45am.

Yoga – Brighton MI

“We have seen it over and over again. Yoga classes packed to the max right after the first of the New Year! Finding “yoga dropouts” re-enrolling in yoga classes as well as new students, exploring the possibility that through a yoga practice, they will shed some unwanted pounds. Knowing, that as a dedicated Yoga Instructor, the increased enrollment in yoga classes at that time of year is a golden opportunity to assure newcomers that a yoga practice can aid in weight loss and maintenance. The teachable moment is the opportunity to instruct students in the many health and wellness benefits realized through the daily practice of yoga.

We have been inundated with weight loss remedies. After all is said and done, we know what we need to do in order to shed unwanted pounds, and maintain a healthy weight. Yes, we need to burn up more calories than we take in! No surprise, and we apologize that we could not think of a more exciting way to approach weight loss. But it is a tried and true system! Still, returning to the core of our discussion, can the practice of yoga really burn enough calories for us to lose that extra weight?

–a yoga practice naturally creates a balance in our bodies by reducing stress and calming the mind

Some of us may use a yummy, high calorie, high fat content food item to placate our stress level, take our minds away from worries for a time. Yoga helps us to recognize the emotional connection we may have with food. Do we eat because we are really hungry, or because it just looks so good!

 –a yoga practice increases mindfulness during eating

Through our yoga practice, we learn to embrace the present moment, and to carry that mindfulness off our mat as well. We use this mindfulness to help us make healthier food choices.

 –a yoga practice increases core strength, flexibility and builds lean muscle

Muscle burns more calories. 

–a yoga practice cleanses and strengthens the digestive system

Helps your organs to break down and assimilate food, vitamins and minerals. Try to eliminate processed foods and replace with whole foods, (you know, fish, chicken, fruit, veggies, lots of salad!).

 –a yoga practice allows us to learn more about our bodies, to accept the fact that maintaining a healthy weight is a life time process, there is no fast and easy “fix”.

It is a commitment we make to ourselves on and off our yoga mat.”

My Stronger Self Fitness Studio is committed to providing you with everything you need (both mind and body) to be successful in your health and fitness journey. We have all the tools … strength training, cardio, yoga, nutritional guidance and accountability and personal attention … to help ensure you reach your goals no matter what they may be. Our entire staff is dedicated to your success and will continue to push ourselves to always bring you the very best of what you need to be a stronger, healthier YOU! 

Thank You to Our Fit-4-Life Challenge Local Sponors

We hope you’ve had a chance to see our winning teams and individual winners on our Facebook Page and Fit-4-Life Page.

 We’d like to take a moment and thank our sponsors, Runnin’ Gear of Brighton and J. Christopher Salon in Howell.

Special thanks to Jonathon of Runnin’ Gear for coming to our first Fit-4-Life workout and spending a little time with us talking about proper athletic shoes for our workouts. Runnin’ Gear also donated a free pair of shoes to our biggest loser.

Runnin’ Gear of Brighton

 Runnin Gear 9937 East Grand River Ave, Brighton 48116 810-844-0180 “Our philosophy is to serve your running needs with a knowledgable staff that lives the lifestyle they promote, the best products the world has to offer and non-stop promotion of our sport.”

J. Christopher Salon – 201 S. Michigan Ave, Howell 48843  517-552-1380

Fresh, cutting edge salon, located in the heart of downtown Howell. We use Goldwell color, and carry Goldwell, KMS, American Crew, and Clinicure wetlines. We have a large variety of services offered. Ask us about our “Event” every Wednesday night!

Thank you for giving our top 3 biggest losers FREE Makeovers! We can’t wait to see the pictures!

Thanks to the following business for their generous donations  

Nick & Susan Bernardi – Liberty Transportation Services

BodyWork by Greg – www.bodyworkbygreg.net

Christina Monroe - Lia Sophia

Debbie Lynch – Common Spirit Organics

Deborah Hill – Independent Hair Stylist

We hope you’ll take a moment and check out all the local businesses that sponsored or donated items for our Fit-4-Life 60 Day Challenge.

Fitness Member of the  Month

Congratulations Dennis Brimberry!

Dennis is our latest My Stronger Self Member of the Month.  He joined us back in September of 2011 and has been making the most of his time at My Stronger Self. Dennis just recently participated in our Fit-4-Life 60 Day Challenge finishing 13^th out of 48, losing 14 pounds, 2.5% body fat and 8 inches in just 60 days! He also racked up approximately 44 hours of exercise in those 60 days!  We love Dennis’s determination to not only the Fit-4-Life Challenge but also our training program. He does the necessary work to get the job done and is willing to try anything!  We have loved watching you get healthy and fit Dennis and we look forward to the next chapter in your fitness journey. Keep up the hard work … you definitely deserve title of “Member of the Month”

My Stronger Self's Member of the Month!

Read more about Dennis and his fitness journey:

I am 56 years old, married to my beautiful wife Lori, with four confident sons, one strong-willed daughter, six dashing grandsons and two precocious granddaughters.

I had been looking for a place to work out since moving to Michigan in 2000. I’m not the gym type, pumping iron and running on a treadmill is not for me.  When I heard Lori had opened a studio, I worked up the nerve to give it a try. I joined in September of 2011 and have become a dedicated member which I’m very excited about.

My initial goals were to increase my stamina and improve my mental health, gotta love those endorphins.  With the help and encouragement from the incredible trainers and the rocking members of the 6:30 evening  classes, I now work on improving those and have started focusing on getting my weight down.

I joined the Fit-4-Life Challenge hoping for that makeover, I knew I was up against some stiff competition but I was determined.  The Tuesday night meetings and the awesome yellow team activities has changed my nutritional habits.  I eat more often, choose healthier foods and have even given up sugar. I did not lose the weight I had hoped, but lost inches and most importantly, my blood pressure medication was cut in half. I didn’t get that makeover but I found out that Zumba is great for the abs, my endless thanks to the “Pushing Tuchies”, go Yellow!

I cannot express my sincerest thanks and gratitude to Bridjette, Debbie, Joni, Lisa and Lori for their support and positive attitudes.  You are what you think; I am becoming My Stronger Self ~ Dennis Brimberry

This week on “Ask the Trainer” Tuesday with Brighton, MI Personal Trainer and Fat Loss Expert, answers a question about low-carb diets as well as how many calories on average men and women should consume at each meal and snack.

If you have a fitness question for Lori or would like an exercise demonstration, please let us know by leaving a comment below. Or you can email us at FitForLife@MyStrongerSelf.com