Final Results

All results are finally in and we have our top Body Fat losers!

Congrats to our top 3:

1. Connie
2. Jamie
3. Alison

The top 3 losers (in a good way) were separated by less than .5% body fat, our top 5 were only also separated by less than a percent!

Everyone made some great changes, some were small, some were large, but either way we are all working toward living just a little healthier and happier.

Make sure to still take the time to prepare some meals for the week, grocery shop, and schedule workouts.  It is hard to be successful when there is not a plan in place!

Spring will be here in just a couple of weeks, hopefully!  To get ready for spring and that warm trip check out http://osrptfitness.blogspot.com/2014/02/ready-for-spring-break.html

I will be taking some time away for the birth of a little one in Mid-March, so will not be holding another challenge to get ready for summer.  Take some of the recommendations from this challenge to continue your progress and continue to see results. http://stephaniewinters.blogspot.com/2014/01/january-reset-details.html

If you run into other questions in the mean time do not hesitate to reach out!

  

Recent Readings

Since the weather has been cold and football season is over I thought I would share with you all some recent articles I have read!

Here is some info on all the additives in our foods.
http://holistichealthnaturally.com/8-foods-even-the-experts-wont-eat/


Here is what helped Bode Miller return to the Olympics and win a Bronze medal.
http://www.examiner.com/article/after-losing-20-pounds-on-low-carb-diet-skiier-bode-miller-soars-at-olympics


Tips for working out, and not too hard!
http://www.esquire.com/_mobile/the-side/stop-working-out-like-an-olympian?src=soc_fcbks


Do you drink cows milk?  Check this out
http://iwastesomuchtime.com/on/?i=69893


Want to learn how the biggest loser contestants lose so much weight?
http://mobile.news.com.au/entertainment/former-biggest-loser-contestant-andrew-cosi-costello-reveals-the-truth-about-the-weight-loss-show/story-e6frfmq9-1226820498768


Enjoy!

Last week

It is hard to believe but we are starting our last week of the challenge!

I have times set to meet with most of you this week, if we do not have a time set to meet please let me know what day works for you!  

Our goals this week are:

1.) TOTAL BODY -  Your exercises can also be found here (http://java.pumpone.com/ipump-web/print?print=1&printjobid=1b5kegg0000k863ggir0000000&print=1)

2.) FINAL MEASUREMENTS - We should meet this week

3.) PLAN GOING FORWARD - Are you where you want to be?  Do you still have work to do?  What are you going to do to get there?

I hope you are able to stay warm this week, keep the workouts up, keep planning your food and think about how you will keep your success up going forward!

Results will be revealed next week!

Sleep Tips

Since one of our goals this week is sleep I wanted to share some tips and tricks regarding sleep!

How important is our precious sleep at night?  I have a feeling that some think its right up there with gold, while others could care less how much they get. 

Sleep can be very underestimated until it is something you find yourself struggling to get.  There can be many reasons someone is not sleeping:
-New baby, or kids in general
-New job, or work in general
-Stress
-Caffeine intake
-New puppy
-Neighbors making noise
-Spouse making noise
-And the list can go on and on

So, you miss a night or 2 or 3 or week of a good night sleep. 

What can really happen?

• Increased risk of car accidents
• The National Sleep Foundation claims that sleep related accidents kill more than 1,500 people each year.
• Weight gain


• Lack of sleep increases your appetite.  Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite.  Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.
• Decreased attention span
• The extra cortisol in our bodies make it hard to concentrate.
• Decreased learning capacity
• It is hard to pay attention when you are struggling to stay awake.
• Low sex drive
• As our hormones get thrown off with the lack of sleep it lowers our endorphins which tend to make us feel good and confident.
• Depression
• Insomnia is typically the first sign of depression.
• Aged skin
• The less we sleep to more or bodies release cortisol which can break down skin collagen.
• Forgetfulness
• Not only will it be hard to stay awake but hard to concentrate on our daily life.
• Poor judgment
• Its harder to make wise decisions when we cant concentrate because of low sleep.
• Increased risk of sickness
• When our bodies are not going through the full sleep cycle and repairing ourselves we are more apt to get sick.
• Anxiety
• Since we cannot concentrate properly we tend to be over anxious.
• Mood swings
• Since our endorphins (feel good hormones) are lower we are not as happy.
• Sleep apnea
• Since our body is not recovering at night it starts to shut down and the typical increase in weight lack of sleep causes.
• Narcolepsy 
• Since your chronically fatigued your body will want to sleep when it needs it.
• Higher risk of many chronic diseases
• diabetes
• heart disease
• heart attack
• stroke
• heart failure
• irregular heart beat
• high blood pressure
• and possibly death

Do I have your attention?

Here are some other resources to check out!

My previous post on the sleep cycle
Sleep and weight gain
Sleep and your memory
Sleep disorders

Week 5!

Welcome to week 5!

Our goals this week are SLEEP and to work your BACK muscles.

Hopefully your cardio and protein went well this last week and you have healthy snacks planned for the big game tomorrow!

Your goal with sleep is to go to bed early enough to get 8 hours of sleep per night!  Turn on the TV and your devices, turn the lights off and rest.  Avoid caffeine later in the day as well.

Your goal with your back muscles is to work on posture and strengthen your back muscles.  When you find yourself slouching while you are driving, eating, working or standing take some time to sit up!  Your back will thank you.  I even have a reminder on my computer at home to sit up straight while I am working. 

Here are some images of posture to think about!

Here are some exercises to focus on this week as well.

Aim for 50 Bridges per day.  They can be broken up or done all at once.

 Aim for 25 reaches per side per day.  They can be broken up or done all at once.

Good luck and let me know if you have any questions.  Also, think about when you will be able to make it in the week of the 10th for your final measurements.