H.E.A.T. Blog

I know I've done a lot of preaching about the importance of sleep to you guys over the years, but the holidays are a good time to revisit the issue. With the stress of Christmas shopping, partying, family get-togethers and traveling, it can be easy to think, "I"ll sleep when this crazy month is over." Unfortunately, that plan can take its toll on your body -- in the form of crankiness and bad moods, sickness and ... in extreme cases ... physical exhaustion. It's also a great way to derail your good habits of exercising and eating right (not that any of us need any help with that around Christmastime).

I shouldn't have to tell you it's never more important to get 7 to 8 hours of sleep a night than during tense times of the year like this. Sleep deprivation can make you lash out at the people you love, it can cause you to feel run down just when you need energy the most, and it can make you look like crap in all those holiday photos. Most notably, though, it can make you lose sight of what the frenzy is all about. What's the point of rushing around to get the perfect gift for Mom and Dad if you're nodding off in the corner on Christmas Eve or snipping at your family for every little thing? You're not your best when you don't give your body adequate time to rest and reboot, and Christmas is supposed to be about celebrating the spirit of giving and love within us all. It may seem like a stretch, but it all goes back to that mind/body connection: It's hard to be fully present and in control of your emotions when your body is so tired that all it wants to do is shut down, and no matter how many energy drinks you chug, it can never make up for a few hours of REM. Think about that next time you consider pushing back bedtime to wrap a few more presents or rewrite your to-do list again. And if you don't believe this applies to you, check out this silly article to find out how staying up all night affects even magical beings like Santa!

Santa Claus risks health by flying all night, sleep experts warn

Rest up and I'll see you tonight for some soul-cleansing yoga!

-Cody

When we were kids, our parents tried to teach us to be a good sport, to play well with others, to work on teams … And while we know now that all that stuff is important (lest we get thrown out of games and find ourselves searching for solo sports), we probably never realized that our ability to learn this simple principle could determine whether we grew into active, healthy adults.

We've talked a lot about the mind-body connection, and now research has uncovered a strong relationship between team camaraderie and the willingness of teenagers to commit to long-term physical activity. It turns out that if kids participate in teams they enjoy (groups that strike a good balance between self-improvement and winning), they're more likely to stick to their exercise regimens over time and stay physically active when they get older. {Read the rest}

If you think what you eat only affects your body's appearance, think again. While that glazed doughnut you snarfed down this morning when you thought no one was looking is definitely going to kickstart your thigh-expanding, it can also lead you down a path of anxiety and stress. That' why emotional eating begats more emotional eating.

The good news is that there are also foods that work the opposite way, helping you cut through the crazy, tame those sugar cravings and reduce your urge to collapse into a ball of angst and apprehension. When in doubt, reach for one of these 8 snacks! {Read the rest}

1.       Dark chocolate

2.       Skim milk

3.       Oatmeal

4.       Salmon

5.       Walnuts

6.       Sunflower seeds

7.       Spinach

8.       Blueberries

Recently, researchers involved in a 1-year weight maintenance study chronicled in The American Journal of Clinical Nutrition reported the discovery of a metabolic mystery: Some people can't lose weight, even though they eat less.

Or can they? As it turns out, the subjects of this study kept food journals (just as we have done in camp!), and lo and behold, "it was apparent that, on average, women in both study groups had underestimated their food intake."

Findings show that on average, the women reported eating 1,370 calories per day, but their actual intake was 2,044 calories per day. The men, on the other hand, got pretty close, reporting consumption of exactly 1,765 calories and actually consuming 1,771. [Read the rest]

Gender debates aside, these findings illustrate what most of us already know: It's incredibly easy to convince yourself you're eating less than you really are … which is yet another reason food journals can be such helpful fitness tools. Do you fall prey to this common problem?

Throughout the years, HEAT has maintained the highest level of retainment out of nearly 10 major fitness companies. Why? It's all about the social component, creativity, individualization, and continuing challenges.

After spending several grand on my master's program, I came to realize that maybe direct counseling was not for me ... However, my degree was not wasted! Oh, no sir, every day I pull in components from the counseling theories I studied throughout the years. (No, I'm not profiling you ... you already did that yourself when you registered.)

Much thought goes into the social aspect of group training: the size of camp, who you are partnered with, even down to the types of drills we do. Have you ever noticed that on a "slow mental day," when the camp has low energy, we often turn to partnered ball work ... And suddenly, like a good Frankenstein movie, the group comes alive!!!! It's the interaction you bring that creates the energy.

Most clients come to me and say, "I'm bored of the gym and need a new routine." Oh ,sure that's the easy stuff! How about let's take it a little further. Let me also give you 12 people who are concerned if you miss camp for a week? How about access to people who know exactly where you're coming from? Oh, you want a little compeition added in? Mojo Kickball anyone?

My point is, the social component mixed in with your daily challenges is the glue of our little family. We learn from each other, we provide motivation, and we keep each other accountable. We all have traveled similar paths, so don't be afraid to say hello to the "newbie." You never know what he or she can teach you.