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fitness first

your motor responses are dulled, this leads to bad form, inefficient neuromuscular patterns and injury Basically there is no disease or condition (physical, mental, or even spiritual) that sleep deprivation doesn’t either contribute to directly or make worse. So, how do you get good sleep? 1) No Artificial light 2 hours before bed: Artificial light disrupts our circadian rhythm and throws off our sleep. Artificial light (think TV, computer screens, digital clocks, street lamps) at night disrupts the circadian mode of cell division, this severely impacts our sleep, and can even increase our risk of cancer {6}. How do you reduce light exposure? • Use a sleep mask • Turn off the electronics in your bedroom that glow or give off light • Use blackout shades • Cover your alarm clock • No computer or TV 2 hours before bed

Ladies, NOW is the time to achieve those fitness and weight loss goals. I offer. . . ~ Affordable one-on-one training in my home fitness studio (or your home) ~ Privacy (no intimidation of the thin/ fit crowds at the health clubs ~ Flexible days/hours I am an experienced, NSCA/NASM/ACE - certified personal trainer ISSA - Specialist in Senior Fitness CETI - Cancer Exercise Specialist

2) Manage your stress during the day, including training stress: Change in sleeping habits is an early warning sign of overtraining or too much outside stress from work or life. The physical and psychological stresses of training beyond what your body is capable of stimulates the sympathetic nervous system, this leads to irritability and reduction in the quality and quantity of sleep. When you have unusual difficulty sleeping, you could be training too hard, too frequently, or overdoing it in other areas of your life. • Yoga • Deep Breathing Exercises • Reduce your training intensity and/or volume • Re-evaluate your time management skills 3) Nap: A short nap of even 20 minutes will give you a period of REM sleep to help get you out of any sleep debt you may be accumulating at night. 4) Routine: If you can keep a consistent routine it will help you regulate your sleep better. Try to get to bed at the same time every night, and wake up around the same time every morning. A relaxing unwinding ritual can help prepare you for bed. Like taking a bath of Epsom salts, drinking tea, yoga poses, meditation. Meghan Kennihan (www.trainwithmeghan. com) is a certified NASM Personal Trainer, USA Track & Field coach, a RRCA (Road Runners of America) certified distance coach, and a level 3 USA Cycling Coach. Follow her on Facebook and Twitter at TRAINWITHMEGHAN for fitness, health, exercise, and nutrition tips and advice. March/April 2015

Call Jeri (630) 493-1440 Specializing in ladies over 35, that magic age when things start to change! Don’t make any more excuses! Achieve YOUR goals!

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fitness first 31

Profile for Suburban Family Magazine

Suburban Family ~ March + April 2015  

2015 Annual Race Guide, Summer Camps, Springtime Fun, Chicago Events, Dining Guide

Suburban Family ~ March + April 2015  

2015 Annual Race Guide, Summer Camps, Springtime Fun, Chicago Events, Dining Guide