The Fitness Guru

Is it just me, or does it seem like this past December was a resounding kick to the stomach and we are only now starting to stumble up? The Flu? Possibly. The economy? Could be. Maybe it is just me but everyone seems a little tweaked, and not just in the Oh-my-God-Oh-thank-God-Apocalypse-Deliverance-Good-Cop-Bad-Cop reactions to the Massachusetts election. In the small sphere of the studio, things are off: Rippy Cutty boy shows up looking like a deer in the headlights instead of the noble morning warrior; the Boot Camp seems to have overdosed on Xanax; and with nerves frayed, many seem to be edging for a fight of one kind or another, even if they are not quite sure of the topic.

Did we all quit sugar and caffeine at the same time? Was that the group resolution and I just missed the memo?

No, it’s more than that. Folks are freaked. No one is quite sure where we’re headed, there is very little faith in “the system”, and many want to simply stay huddled up in the cave until the storm passes. Perfectly understandable, I say. Understandable, sure, but impossible to do. We have to get up, get out, go to work, the whole nine yards.

And I see all of this anxiety and stress wear away at all these people. And what’s the first thing to go out the window? Health and well-being. You’re not quitting the sugar and caffeine. You’re OD’ing on them. You are tanked and you are reaching for that muffin or that extra cup of coffee (or three). At the brand new DUMBO candy store, Tootsie Rolls are flying off the shelves. Anything for that little burst of energy.

But that just creates a vicious cycle that brings us further and further down. More sugar, more caffeine, more stress at work, less sleep, less peace, more tired, more sugar……..you get the idea.

So how on earth are you going to break this cycle?!? I know, I know!……it’s out of your control, it’s tough at work, you can’t get it all done, there’s too much stuff, too little time, aaaaaaaaaaaaah!!!!!……………

Wrong.

Here are three simple ideas, not the be-all-end-all, but certainly a good start:

1. Start to cut back on the amount of sugar and caffeine you consume. It’s tough but it’s an addiction like any drug, and this drug is bringing you down, baby. If you want the coffee and sugar, have it but then back off after lunch. You’ll probably have to take a nap on your desk, but that’s better than getting a poor night’s sleep.

2. Schedule one 5-minute period at one point in the day when you can simply breathe and relax. Five minutes is all it will take to allow your system to reload. And once you calm yourself down, it’s like a second wind. You’ll find you have more focus and energy and can accomplish more than you could a few minutes before. Not sure about this one? Try this 5-minute Relaxation podcast. Or just set a timer, close your eyes and breathe.

3. Be present. So much going on, so many responsibilities. It is very easy to get perpetually distracted. Have you been in a conversation with someone recently and noticed that you have no idea what they said for the last few minutes? Take some time for yourself and practice being present. Be aware of where you are and that that is all that is important for the moment. Nothing is going to change, nothing is going to destruct. Just enjoy that moment and be present for yourself. You will find that, as an exercise, it is very refreshing. And, as a practice, it will give you a brand new source of energy and power. And couldn’t we all use a little bit of that?

If all else fails, take a moment and watch the video:

The Fitness Guru

www.fitnessgurunyc.com

Tired?
I am.

So is almost everyone I know. Seems to be a trend. When you are tired you a) crave junk food, b) are always in fight-ot-flight, c) have a greatly reduced immune system, and d) are so cranky no one wants to play with you.

Here are some hard stats:

• Sleep problems are reaching epidemic proportions, estimated to be the #1 health related problem in America – (CNN, May 1997.)
• Almost 74% of all Americans do not get enough sleep each night.
• Sleep deprivation costs $150 billion each year in higher stress and reduced worker productivity-(National Commission on Sleep Disorders, 2003.)
• Almost all adults don’t get enough sleep and most struggle to get up in the morning. “If we got enough sleep at night we wouldn’t need an alarm clock to wake us.” (Mayo Clinic). And half of America can’t get up without an alarm clock.
• Recent studies implicate sleep deprivation in diabetes.
• We sleep on average 6.9 hours/day, almost an hour less than a few decades ago.
• 43 percent of respondents reported that daytime sleepiness interfered with their normal daytime activities, including work. (NSF 2000.)
• 30-40% of heavy truck accidents are due to driver fatigue. National Sleep Foundation, 2002 Annual Sleep Survey.
• 51% of adults say they have problems sleeping at least a few nights each week.
• Almost 1/3 has trouble sleeping every night.

Blah blah blah blah…..

All I know is that if I’m tired, I’m probably pretty cranky and definitely useless after 2pm.

And sleeplessness has created a multi-BILLION dollar industry, from mattresses and white noise machines to Ambien and Unisom and fluffy pillows guaranteed to help you doze. You can spend a fortune trying to get to sleep at night. And in the end, there is no guarantee.
Add to that the fact that sleeplessness adds to our national weight issue (for those of you just catching up, 66% of the adult population is overweight or obese. That number is slated to go up to 85% by 2030). Sleeplessness makes you eat more and feel less satisfied. And it elevates levels of a hormone called Visfatin (ironically, “Fat Power”) from belly fat which creates insulin resistance.

Blah blah blah…….

If you have made it this far without dozing off, here’s what you are going to do:

1. Calm your mind
All those voices and noises in your head! How could anyone sleep? Develop a practice through meditation and breathing, or even something as simple as reading quietly. Teach yourself to quiet all that noise so that when it is time to go to bed, you are ready to sleep.

2. Keep you internal clock on time
“Yeah! It’s the weekend! I’ll catch up on sleep!” But that “catch up” is going to be trouble when Monday comes. Set your body to a specific clock and try not to vary it by more than an hour. The habit will pay off in better sleep hours.

3. Eat
Studies have shown that people who cut back on calories in order to lose weight also have problems with sleep. Have a small snack before bed. Try protein, like an egg or cheese. Protein will help the cause far better than fat.

4. Use the bed for sleep
Yes, yes I know. Ha ha ha. Okay now get serious again. No reading, no TV, no late night phone calls or texting. Sleep is your religion and the bed is your church. You must hold the church sacred. Go to bed and go to sleep. Period.

5. Start a bedtime practice of destressing
This can start a few hours before bed time. Find practices that help to calm you, like yoga and stretching; listen to classical music; read something that will focus your mind, like a book as opposed to a trashy magazine that will get your mind flying every which way.

6. Nothing electric for a couple of hours before bed
As a society, we are WAY too plugged in. Unplug. No TV,computer, phone, text– you know the list. It’s anything that stirs your mind and creates even a low level of anxiety. But also watch out for lights, even something as dim as your alarm clock or cell phone. Those little lights can be exptremely distracting.

And, finally, perhaps needless to say, if you sleep with someone who is disruptive, either because of snoring or a love of David Letterman…..well……you know what you have to do.

Now you’ll have to excuse me. My pillow is calling for my mid-afternoon nap.