Are You Getting Enough Sleep?

The Basics (Taken from: www.health.gov)

You need plenty of sleep to stay healthy. Getting a good night’s sleep can have many benefits.

• You will be less likely to get sick.
• You will be more likely to stay at a healthy weight.
• You can boost your brainpower and your mood.
• You can think more clearly and do better in school and at work.
• You can make better decisions and avoid injuries. For example, sleepy drivers cause thousands of car crashes every year.
• You can lower your risk of high blood pressure and diabetes.

How much sleep do I need?
Most adults need 7 to 8 hours of sleep each night. If you are having trouble sleeping, make changes to your routine to get the sleep you need. For example, stay away from caffeine in the afternoon.

Kids need even more sleep than adults.

• Teens need at least 9 hours of sleep each night.
• School-aged and preschool children need 10 to 12 hours of sleep.
• Newborns sleep between 16 and 18 hours a day.

Does it matter when I sleep?
Yes. We have a natural cycle for when we feel tired and awake. Sunlight plays a big role in this cycle.

Our “biological clocks” are set to make us feel the most sleepy between midnight and 7 a.m. We’re most alert during the day, although many people have a sleepy period between 1 p.m. and 4 p.m.

Our natural sleep cycle is very hard to break or change. When people have to work during the night, they can have trouble getting enough sleep during the day. People who travel to a different time zone can also have trouble sleeping.

Why can’t I fall asleep?
Many things can make it harder for you to sleep, including:

• Stress
• Pain
• Caffeine
• Some medicines
• Sleep disorders, like insomnia

How can I tell if I have a sleep disorder?
Signs of a sleep disorder can include:

• Difficulty falling asleep
• Trouble staying asleep
• Sleepiness that makes it difficult to do daily tasks like driving a car

If you have any of these signs, talk to a doctor or nurse. You may need to be tested or treated for a sleep disorder.

Let's Talk About Sugar

Is Sugar Ok To Have In Your Diet?

I have been talking with a client a lot about sugar lately. One question that came up was, "Are there good sugars and bad sugars?" That question gave direction to this post. This post will be most relevant to readers who are diabetic, pre-diabetic, or just looking to be better informed. First of all, sugar is found in most foods, and it isn't always bad. Our bodies need naturally occurring sugars found in fruit, vegetables, and dairy. The real problem is added sugars. In general, most people do not realize how much sugar they are getting in the foods they eat.

There is no distinction between naturally occurring sugars and added sugars on food labels. The nutrition facts state the amount, not the type. You should be reading the ingredients all all foods. If a form of sugar is in the first three ingredients; beware. A simple trick is to look for the word syrup, sweetener, or any word ending in "-ose."

Here are 27 commonly used alternative names for SUGAR:

1. Corn sweetener
2. Corn syrup
3. Corn syrup solids
4. Dehydrated cane juice
5. Dextrin
6. Dextrose
7. Fructose
8. Fruit juice concentrate
9. Glucose
10. High-fructose corn syrup
11. Honey
12. Invert sugar
13. Lactose
14. Maltodextrin
15. Maltose
16. Malt syrup
17. Maple syrup
18. Molasses
19. Raw sugar
20. Rice syrup
21. Saccharose
22. Sorghum or sorghum syrup
23. Sucrose
24. Syrup
25. Treacle
26. Turbinado sugar
27. Xylose

Sorry for the Absence

The title Time For Change can cover many aspects of life!

My wife and I just recently received a major change to our lives. His name is Elijah James Holland.
My intentions are to get back in the flow of blogging regularly. It may still take a bit of time to get back into the swing of things. I look forward to doing more research, and sharing my findings. If there are any topics that you would like me to research, please email me.

Don't Be An Island!

Train with a Buddy or Group

Are you interested in working-out with a buddy or group? If you don't know anyone who wants to train, or don't have a buddy who has similar goals; let me help. I will search high and low to find you a partner or group who has similar goals, abilities, and personality. Let me do some of the foot work! Training with a partner or group will offer lower prices, laughs, and support. Why wouldn't you want someone to share your fight. You can be part of a team. You can start a new friendship. You can strengthen an existing friendship.

Lean on who, when you're not strong? We have a lot of fun at Time For Change Fitness! Come join our ranks.

Are you interested in a Saturday Beach Boot Camp?
Phone: 310.630.7606
Email: hollandfitness@gmail.com

The only way to get this Saturday Beach Boot Camp started is by people showing interest. Give me a call or send me an email, and we will be one step closer. Tentative price is $15.

28 Easier Ways To Cut Calories

BACK TO THE BASICS

1. Choose fruit instead of juice: A medium orange has 60 calories, while a cup of orange juice contains 110 calories. Go for the fruit instead! (Calories saved: 50)
2. Downsize your bagel: A mini bagel has only 80 calories, while a regular medium-sized bagel contains 240 calories - and an average Einstein Brothers bagel is a whopping 350 calories! (Calories saved: 160 – 270)
3. Wrap it up: Use a 110-calorie 10-inch tortilla instead of a 240-calorie medium bagel as the base for your breakfast or lunch. (Calories saved: 130)
4. Wrap scale down: Use an 8-inch tortilla instead of a 10-inch one. (Calories saved: 50)
5. Choose light cream cheese: One ounce (2 tablespoons) of light cream cheese contains 60 calories, while regular has 100 calories. (Calories saved: 40)
6. Go Canadian: Have Canadian bacon at 90 calories for two slices instead of regular bacon at 250 calories for two slices. (Calories saved: 160)
7. Add the real thing to your yogurt: One cup of fruit flavored low fat yogurt contains 230 calories. Instead, consider having one cup of low fat plain yogurt with 1/2 cup of fresh fruit for only 180 calories plus extra fiber! (Calories saved: 50)
8. Make the mayo light: Lightening up your mayonnaise saves you 50 calories per tablespoon. (Calories saved: 50)
9. Spray it: Spraying your non-stick pan with a cooking spray costs 6 calories while using a tablespoon of butter or margarine cuts into your daily calorie budget by 100 calories. (Calories saved: 94)
10. Lighten up on butter and margarine: Regular butter or margarine contains 100 calories per tablespoon, but light butter or margarine has only 50. (Calories saved: 50)
11. Season up: Using herbs to season your vegetables instead of butter or margarine will save you 100 calories per tablespoon. (Calories saved: 100)
12. Creamy options: Trading the Ben & Jerry's or Haagen-Dazs super-rich (20% fat) ice cream for a Breyer's or Hood light reduced fat (6% fat) version saves 130 calories per 1/2 cup. (Calories saved: 130)
13. Cone down: Choosing a small waffle cone rather than a large will save you 40 calories. Eliminating the cone altogether will save you 60 calories for a small one, 100 calories for a large. (Calories saved: 40 – 100)
14. Choose fish in water: A 6oz can of chunk light tuna stored in oil has 275 calories. Packed in water, it has only 150 calories. (Calories saved: 125)
15. Lower the fat in your cottage cheese: Use 1% cottage cheese rather than 4%. (Calories saved: 40 per half cup)
16. Starching down: Try cutting back on your portion of rice, pasta or noodles by just 1/4 cup. (Calories saved: 45 – 60)
17. Lightening your coffee: Use 2 tablespoons of whole milk rather than 2 Tbsp half and half cream. (Calories saved: 20)
18. Make baking healthier: Replace half of the fat in a recipe with applesauce. Per 1/2 cup, applesauce contains 90 calories, but butter or margarine contains a whopping 810 calories! (Calories saved: 720 calories per 1/2 cup!)
19. Soda shocker: By drinking an 8 oz mini can of regular soda rather than the usual 12 oz size, you save 50 calories. Better yet, drink water or diet soda to save 150 calories for a 12 oz can. (Calories saved: 50 – 150)
20. The chips are down: Try a bag of baked chips instead of regular chips. (Calories saved: 70 per 2 oz bag)
21. Go fresh: Choose a 60-calorie 1/2 cup of fresh fruit instead of a 250-calorie 1/2 cup of dried fruits like raisins. (Calories saved: 190)
22. Vary your chocolate options: Instead of a 1.5 oz chocolate bar at 225 calories, consider having a cup of chocolate milk (160 calories) or a fat free chocolate pudding (85 calories). (Calories saved: 65 - 140)
23. Ah nuts: Measure out your nuts - they add up quickly! One ounce of nuts (about 23 almonds, 18 medium cashews, 18-22 mixed nuts, 15-20 walnut or pecan halves) are worth 100 - 200 calories. It is easy to eat more than this if you are not paying attention and measuring... (Calories saved: Lots!)
24. Cheers: Drink light beer rather than regular. (Calories saved: 30 per 12 oz can)
25. Wine Not?: Drink 4 oz of wine instead of 12 oz of beer. (Calories saved: 50)
26. Go light on syrup: Two tablespoons of regular syrup contains 110 calories, but light syrup contains only 50 calories. (Calories saved: 60)
27. Cut the juice: Have 1/2 cup of orange juice instead of a full cup. (Calories saved: 55)
28. Leaving behind: Why not leave 3-4 bites on your plate? You don't have to finish it all if you are full. (Calories saved: Varies)

You've Got to Try This

Do you miss the crispy texture and delicious crunch of an ice-cream cone?

This is one of my favorite desserts. The combination of crunchy "plain" cereal and fat-free frozen yogurt offer a sensible treat. I must admit that this is something that I eat 6 out of 7 nights a week.


Not only does this combination taste great, you can enjoy it without the guilt! An added bonus is that containing only 1g of fat, this snack won't ruin a late afternoon workout (fat slows down protein synthesis, which is not ideal for a post-workout treat). Kashi, which can be found in most grocery stores is a company that strives for natural, healthy products. "Eating Right" products can be found at Vons, and they offer some good choices as well.



So, here is the combo and the nutrition facts. Pair "Eating Right" fat-free chocolate frozen yogurt and Kashi Go Lean (make sure you get the pictured box for nutrition facts to be accurate).

1 cup Cereal & 1 cup Frozen Yogurt

Nutrition Facts:

Fat 1g

Carbs 68g

Fiber 10g

Protein 19g

Total Calories 350

Try the Cable-Curl on for Size

Set-Up

Using a cable-pulley system, set the pulley at the lowest setting. Assume a staggered stance; back foot about 3 feet from pulley (positioning will vary with great height differences). Weight should be set so that 8 - 12 repetitions maximum can be completed with good, controlled form (if your goal is not hypertrophy - maximal growth - repetitions and weight will differ).


Start with your shoulders back and chest up. Your head should be looking straight forward so that your neck is in a neutral position. Even though your feet are staggered, your hips should also be pointing straight forward.




As you curl, leave your shoulders back (as if pinching your shoulder-blades together). Your abdominal muscles should be contracted, and completely engaged. Since you are using a pulley system, you will have to resist twisting your hips and torso toward the weight. This gives you a core workout as well.



Keeping your core engaged, exhale as you curl.







As you curl upward, flexing your wrist against the resistance will transfer some of the work load to your forearms. This will make the curl easier on the biceps. If your intention is to focus on building bigger biceps, keep your wrist stiff.




The end of the curl is when your forearm is parallel to the cable. If working with heavy weight, curling beyond this point can cause unnecessary and awkward pressure on the elbow. Upon reaching top of the curl, reverse the motion in a controlled fashion; back to the starting point.

$100 Off Training Sessions

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Save $100 off the price of 10 sessions.

Do you have health and fitness goals? Are you working toward your goals?

As a personal trainer, I am passionate about what I do, and I want to remove as many obstacles as I can that are standing between you and your goals. Time is a big obstacle, but with a focused approach, I will teach you how to maximize your efforts and spend less time in the gym. Nutrition is a huge obstacle. Let me teach you how to make your nutrition work for you. The biggest obstacle in this economy is Money. Print the coupon below and save $100 off of already below-average prices from a qualified, industry tested fitness professional.


Call 310.630.7606 or Email hollandfitness@gmail.com to schedule your first session.

Print this coupon and bring it with you to your first session.

Ascorbic Acid

Found In:
Light orange juice, frozen deserts, hot dogs, bologna, sports nutrition bars, and supplements.

Used As:
A synthetic (but reduced) form of natural vitamin C, that is used to boost vitamin content and maintain the color of processed meats.

Why It Can Be Bad:
Although it is safe, it is neither nutritionally or structurally identical to natural vitamin C, which also contains vitamins J, K, and P and an enzyme known as tyrosinase. It does however count toward your recommended daily allowance. Excessive doses of vitamin C (2,000 milligrams per day) are deemed adverse and can cause side effects. These side effects include osmotic diarrhea, a type of gastrointestinal distress that could require professional diagnosis and care.

Try Instead:
A variety of colorful fruits and vegetables to meet the recommended daily allowance of 90 milligrams a day. To help put things in perspective, a single bell pepper has 95 milligrams of vitamin C.

Are You Healthy?

Looking ok doesn't mean that you're really ok.

Researchers in Finland recently studied 16 sets of twins. In each set, one twin exercised regularly and the other didn't, but they both weighed and look virtually identical. The research concluded that looking the same doesn't equate to the same health level. The sedentary twins in the study averaged more than 150 percent more liver fat, 48 percent more abdominal fat, and almost 40 percent more total body fat. The lesson is that your health is about more than fitting into a pair of jeans. If you feel ok, and don't exercise; think of how great you can feel if you start a regular exercise routine. Talk to a fitness professional, ideally one who understands training, nutrition, and the correlation between the two.

If you have questions call or write me at:

(310) 630-7606
hollandfitness@gmail.com

Another green supplement to try.

Spirulina… What is it?

A blue-green algae, often taken as a green powder mixed with water or juice. It garnered attention after it was used by NASA as a supplement for astronauts on space missions. Research has shown that it helps to reduce inflammation and sensitivity to pain, both of which may aid performance.

Fitness Boost

In a study that examined the ergogenic and antioxidant effects of spirulina, people who were given about 2 ½ teaspoons took significantly longer to fatigue and increased their fat burning by 10.9 percent compared to the placebo group.

Health Benefits

It has been shown to decrease blood pressure and blood lipids such as triglycerides, LDL, and total cholesterol while also increasing HDL. Several studies found that it increases natural killer cells, which help the body rid itself of tumors and viruses. One study showed a 40 percent increase in these natural killer cells after a seven-day dose of 400 milligrams of a spirulina supplement. That’s just over one-eighth of a teaspoon per day.

How To Use

Spirulina is needed in such small quantities to be effective that it can easily be mixed into your favorite protein shake with little to no flavor change. It can be found in most health food stores and in most health food aisles of most supermarkets. It is always the best idea to talk to your healthcare provider before starting any new supplements.