Posted by Andy Petranek : Thursday, Apr 13, 2006
So, you’re making great choices with your diet, working out 3-6 times per week, yet you’re still not getting the results you want. This could be for many reasons, but the one most overlooked is lack of sleep.
Sleep has a tremendous impact on your body’s ability to maintain your health. When you’re not getting 8 hours, you’re significantly impeding your body’s ability to rebuild, restore and replenish your nervous, musculoskeletal, endocrine (hormones), and circulatory systems. Sometimes, your body just won’t shed that unwanted weight until you start getting more shut-eye.
Not only that, but in a recent study, it was found in data on more than 4,800 patients that sleeping 6 hours or less per night more than doubled the risks of becoming hypertensive! Yahoo News sleep study
Sleep – get it, before lack of it, gets you!
Try this: Go to bed 15 minutes earlier each night - that adds up to 7.5 hrs of sleep per month and 91 hours per year. Every little bit counts.
Posted by Andy Petranek : Friday, Apr 07, 2006
When you're hungry and it's time for a meal or snack, what do you choose to eat? I can tell you that 7 out of 10 Americans either choose to skip meals, or when they do eat, they eat meals that are calorically dense, composed mainly of processed and refined carbohydrates, sugars, fried foods, junk food, soda, or food that is so overcooked it has the nutrient value of cardboard!
How do I make such a claim - that 70% of Americans eat this way? Simple. It's the same number of Americans that are overweight or obese. And what is the impact? Time will tell, but it is already having an impact on our future generations - 17% of our children under the age of 19 are obese - up from 14%, 5 years ago! Check the article on Web MD.
We all have a responsibility to ourselves, our families and our kids - set the example and make good choices - be responsible.
Try this: At your next meal, make ONE better choice. One meal at a time, we each can make a difference!
Posted by Andy Petranek : Thursday, Mar 30, 2006
When's the last time you set a PR (personal record) in a run, ride or workout? Recently, or a while ago, or so long you can't remember? How about this, when is the last time you took a week off? I mean TOTALLY off - no working out at all?
Your body doesn't build and grow during a workout. It's the rest you get between workouts during which your body is busy making adaptations - and this recovery time is critical to your improvement. Your ability to recover is positively influenced by things like: getting 8 hours of sleep, regular and repeated stretching, meditation, eating a meal or snack every 3-4 hours, drinking lots of water, and TAKING TIME OFF.
Try this: Take a week completely off. Don't even THINK about working out. During that week, practice some of the things I mentioned above. Then go for some PRs the following week. Enjoy!
Posted by Andy Petranek : Thursday, Mar 23, 2006
“If you eat it, you will gain it!�? How many times have you heard that before? We are saturated with marketing and ads about how eating fat will make you fat and unhealthy, it’s no wonder so many people don’t understand the difference between dietary fat and body fat.
Dietary fat is the fat that you eat in your diet. Yes, man-made fats like trans and hydrogenated oils are bad for you heart and arteries; however, the solution is not to eliminate fat from your diet. For thousands of years, people have been eating fat – fats in natural oils, nuts and seeds, avocados, fish, meat, dairy, and eggs. And there hasn’t been an obesity problem until about 20 years ago.
If you find yourself constantly choosing low fat, or non-fat foods, do yourself a favor and start reading about fats and their benefit and necessity for proper body function. Choosing the right fats in your diet definitely makes a difference… but more on that later!
Try this… www.omega-3info.com/home.htm
Posted by Andy Petranek : Thursday, Mar 16, 2006
Your breath is like a fluid that moves in and out of your lungs and torso. When used right, it can help support you in your athletic movement – lifting, jumping, throwing, kicking, punching, etc.
Picture a garden hose. When water runs freely through it, the hose is soft – if you step on it, it easily compresses. If you put your thumb over the end of the hose, it becomes rigid and hard – bending or compressing it is impossible.
Now picture that hose being your torso and the water your breath. If you inhale, hold your breath, and suck your stomach in, your entire torso gets tight and tense. If you maintain this tension in a lift, jump, or punch, it will actually help you maintain structural integrity.
Try this – put an object that is heavy for you to pick up (stack of books, box, 5 gal of water, sandbag, etc.) in front of you. Before you squat down to pick it up, take a breath and hold it, drawing your stomach in. Then squat and pick up the object. Once you’ve stood up, release and re-set your breath. Do five sets of 8-10 reps.
Posted by Andy Petranek : Thursday, Mar 16, 2006
Mike Matzdorf and Dawn Forrester were the big winners this past weekend at the Petranek Fitness 1,000m Row Challenge. Mike rowed the second fastest time at 3:32.6 and improved his time by 8.6%. Dawn rowed the fastest time for the women (3:43.9) and improved by 2.74%. Awesome job!!
Click here for more photos from the event!