Can’t Sleep? Here’s what might be keeping you up

If you’re having trouble sleeping, you may interested to know that your insomnia may have more to do with what you do before getting into bed than anything that happens once you’re in there. Sleep is as important to your overall health as nutrition and exercise. In fact recent research has shown that sleep plays an important role in weight loss.

Sleep is a powerful tool when it comes to getting and staying fit. What you do hours before bed may not only affect your ability to sleep but your sleep quality as well. So what are some of those things you should avoid doing?

For one thing, avoid consuming caffeine, alcohol or even eating anything too heavy. You shouldn’t eat atleast three hours before bed, because your metabolism begins to slow down as you approach bed time. Consuming too much liquid before bed will also guarantee you multiple trips to the bathroom. If you must drink drink water and limit how much you consume.

You should also avoid engaging in any arguments or heavy conversations before bed. Whatever emotions experienced during the argument or exchange will be preserved throughout the night and likely keep you anxious, excited and awake.

It may sound a bit contradictory but you should probably avoid exercising right before bedtime. You’d think a hard workout will leave you spent and tired but exercise produces endorphins and adrenaline and if this happens less than three hours before bed, you may find yourself up all night.

Try leaving work at work and not taking it to home or to bed. If there are  things left undone, write them down. Make a to do list for the next day and stop thinking about what has to be done. Thinking about work wil keep your brain stimulated and will undoubtedly lead to a restless night.

And finally, as hard as it may be, avoid watching TV or going online before bed. The light from the monitor or screen will block the body’s ability to create melatonin, the hormone that promotes sleep. Turning the TV or computer off a couple hours before bed or ensuring you don’t have a TV or PC in your bedroom will help you get a lot better night’s sleep.

ABOUT THE AUTHOR: Kendal Burton is a Certified Personal Trainer, Yoga Instructor, Sports Nutrition Specialist.

Why You Should Eat Breakfast

How many times when we were growing up, did teachers and parents drum it into our heads that "breakfast is the most important meal of the day?" Well they knew what they were talking about. Studies are now confirming what our parents and teachers knew all along -- that people who eat breakfast do not have the weight issues that people who don't do and are generally healthier. Click here to view video

Edge Personal Fitness - The Incredible Edible Egg

Eggs have always got a bad rap, but did you know that egg yolks are one of the few foods that have all of the fat-soluble vitamins (A, D, E and K) as well as high quality protein? Click here to watch a related video

Yoga - It Ain't As Easy As You Think!

When I was growing up, I stumbled upon my mother’s old Yoga books and being the curious child I was of course I read them.  I wasn’t really impressed or excited by them and never really gave them or Yoga a second thought, until about seven years ago because of a weekend TV programme, and even then I was still dismissive. All that changed five years ago when I was invited to a Yoga class which I went into full of scepticism. Fifteen minutes in I was a convert! I have never sweat or struggled through any form of physical activity as much as I did that day. Over the next few years I’ve developed a love hate relationship with Yoga but the more I practice it the more I love it and the way it makes me feel. So it is with a great deal of pleasure that I now note its growing popularity.

It may be thousands of years old, but it has really come a long way over the last few years to make it into the mainstream. Apart from being an important component of one’s overall fitness, by improving flexibility, Yoga is an amazing stress management tool. While regular cardio vascular exercise and resistance training are important, on their own they aren’t the answer. Yoga is a key part of the equation and has the added benefit of working the mind as well as the body. That may explain its growing popularity among millions of Yogi across the globe.

Yoga means to yoke or unite and has as its aim the unification of the mind, spirit and body by way of the different poses, breathing exercises and meditation involved in its practice. It is designed to (and I am proof of its efficacy) improve flexibility, strength and overall muscle tone.

There are several kinds or styles of Yoga and each one has its own distinct focus. Hatha Yoga which appears to be the most popular one, stresses concentration and gentle stretches and strength building exercises. Pranayama Yoga stresses proper breathing exercises and breath control. It is believed that this will help improve energy and vitality. Mantra yoga stresses concentration and mind control through chanting. Ashtanga Yoga is also very popular and is what I practice. It’s also known as Power Yoga and involves a series of very intense exercises and stances or postures. It is very vigorous and is great for building both strength and flexibility.

The style you choose to practice depends on your objectives or motives for doing Yoga. For some it’s primarily a way to relax and escape from the stress and pressure of fast paced, modern living and for others it’s little more than a physical pursuit to develop flexibility and strength. Regardless, of your reasons, it has a lot of benefits which are now being recognized by mainstream medicine. Some doctors now use Yoga exercises and breathing techniques to reverse symptoms of heart disease and other stress generated diseases.

But if you decide to try it I won’t recommend you do it the way I did and jump right into it. Instead you should ease into it. Find a class that does the kind of Yoga that meets your needs, or try a couple until you find one that tickles your fancy and appeals to you and that you’re most comfortable with.

It may have taken me a while to warm up to it but Yoga is a great way to relax while improving your performance in other activities. It has definitely helped with my martial arts, and has offered me relief from a major lower back issue I suffered with for years. Regardless of what fitness programme you’re engaged in, you should find a way to fit Yoga into the mix. I try to do it atleast twice a week.

Don’t allow any preconceived notions about Yoga prevent you from reaping the benefits of what really is a great stress reliever and fitness activity. Try it out and let me know how it turned out.

ABOUT THE AUTHOR; Kendal Burton is a Certified Personal Trainer, Yoga Instructor & Sports Nutrition Specialist. For more health and fitness tips “friend” us on Facebook, or join our free fitness community atwww.edgepersonalfitness.com. If you have any questions, or a topic you’d like us to address email us atmail@edgepersonalfitness.com

The Incredible Evil Egg

If you’ve been alive for even a short time you’ve probably heard how evil eggs are, and how bad they are for your cholesterol levels. The truth is that that statement is only partially accurate. Eggs are high in dietary cholesterol-as much as two thirds the recommended daily intake, but dietary cholesterol isn’t as bad for you as previously thought. Only a fraction of that cholesterol is absorbed into your bloodstream and the body has an amazing ability to produce its own cholesterol if your dietary cholesterol increases for any reason. The human body is just amazing that way.

Both types of cholesterol are necessary and important. Dietary cholesterol is found in foods like meat eggs and chicken, and some seafoods and in dairy products. Blood cholesterol is manufactured in the liver and flows in the bloodstream. Cholesterol is classified as either High-Density Lipoprotein (HDL), or Low-Density Lipoprotein (LDL). Because cholesterol will not mix with water, it needs help getting through the blood stream. With the help HDL it is able to move through the blood which helps remove cholesterol from the body by transporting it to the liver. Unlike HDL, LDL does not help in the transportation of cholesterol out of the body, instead it deposits cholesterol onto artery walls and it is for this reason that it is considered bad. Dietary cholesterol as contained in eggs, does not increase blood cholesterol.

Eggs are a great source of protein, vitamins and minerals and are packed with unsaturated or good fat which is good for healthy hair and skin. The average egg has about five grams of fat with only a small amount of saturated fat. A single egg has as many as six grams of protein and all the essential amino acids the body requires. One study has found that the high Carotenoid content of eggs is good for the eyes and may actually help stave off macular degeneration, and that the Lutein and Zeaxanthin content of eggs may help prevent cataract.

Contrary to popular belief eggs are being found to prevent heart disease, blood clots and strokes and have been found to be good brain food as well. One study even suggests that pregnant mothers who consume eggs may give their babies an intellectual head start, while reducing the chance of birth defects. Egg consumption also benefits the mother’s health with the added benefit of preventing breast cancer. Eggs contain Choline which is good for brain development, but isn’t produced by our bodies in sufficient amounts.

In addition eggs are rich in other vitamins like Vitamin A (healthy skin and growth); Vitamin E (protects cells from oxidation); B1, B2, B6 and B12 (release energy from carbohydrates, protein and fat and help develop nerve fibres and blood cells). Eggs Vitamin D content help build strong bones. Vitamin D is a fat-soluble vitamin that is naturally present in very few foods. Vitamin D also helps the body absorb calcium and in the maintenance of adequate serum calcium and phosphate concentrations which in turn enables normal mineralization of bones and prevents Hypocalcemic Tetany. It also helps prevents rickets in children and Osteomalacia in adults. Combined with calcium, it also helps protect older adults from Osteoporosis.

Apart from that, eggs are chock full of minerals like iron (good for developing red blood cells); zinc (important in sexual maturation and enzyme stability); calcium (strong bones and teeth); iodine (controls thyroid hormones); Selenium (protects cells from oxidation).

So go ahead have an egg or two…they’re good for you.

ABOUT THE AUTHOR; Kendal Burton is a Certified Personal Trainer, Yoga Instructor & Sports Nutrition Specialist. For more health and fitness tips “friend” us on Facebook, or join our free fitness community atwww.edgepersonalfitness.com. If you have any questions, or a topic you’d like us to address email us at mail@edgepersonalfitness.com

Free Weights or Machines? Which is Better?

One of the most difficult questions I get asked is “which is better? Free weights or weight machines?” Personally I prefer free weights, but they both have their advantages and disadvantages and I prefer to leave the choice up to the individual ultimately. My advice is to always try both and decide which works best for you and helps you achieve your goals. Your level of experience and the resulting confidence may also play a role in your final decision.

I prefer free weights primarily because they incorporate many of the other stabilizing muscles required for you to perform the various exercises, which results in more overall muscular gains. I don’t train to build mass. I’m not interested in competing for any bodybuilding titles, so my goals in training are very different. As a martial artist, the free weight exercises I do are designed to mirror the movement patterns I need for my sports (Judo, Karate, Aikido, Kendo). I work out to develop strength, but I also train to improve explosive power and flexibility. For all of those reasons, using free weights gives me a lot more freedom and flexibility in terms of the number of exercises I can perform without even changing equipment, but with a few minor adjustments I can work the same muscles from several different angles. In addition, free weights are portable, unobtrusive and don’t require World Bank funding to purchase.

The down side, which I don’t really consider a downside at all, is that it requires more balance from you while using the weight. This is potentially dangerous, but as I said, it can help develop other muscles used to stabilize you and the weights. If you’re just starting off, avoid lifting too heavy too early and make sure you use proper technique to avoid injury. It won’t hurt to train with a partner or spotter either, for the same reasons.

Another disadvantage is that free weights make it difficult to isolate certain muscles, but again I don’t know how much of a disadvantage that is, because it really ensures that you develop your technique in order to get the desired results. Free weights also encourage the tendency to use their momentum, rather than deliberate lifting, which works the muscles better. Even I fall victim to the practice every now and again.

One of the main arguments offered by proponents of weight machines is that they’re safer, but if you’re not careful you can injure yourself as easily on a machine as with free weights, but generally they are a good starting point for first time weight users, to learn good technique since you can’t really use momentum to cheat... Some of them are better at helping you isolate specific muscles, and this is especially important if you have very specific goals. Some people argue that it’s less time consuming to use machines because it’s simply a matter of hopping off one and onto another, or sticking a pin between resistance levels. But I can argue as easily, that using free weights is just a matter of dropping a pair of dumbbells and picking another pair up.

The fact that most machines run on a track makes it difficult to develop your stabilizer muscles and a lot of them are limited to just one exercise or set of exercises. In addition machines are often one size fits all and depending on your size or weight, certain ones may not be easy or comfortable to use.

As I said I prefer free weights, but I use a machine as well. If you’re new to weight lifting I’d recommend the machines for the first few weeks of your programme, to avoid injury and to develop proper technique. They will help you avoid the coordination issues that come with using free weights. This can be daunting for some people who may also become discouraged and give up. My preference for free weights developed over time, and after experimentation with both, and I encourage you to use both for variety. Either way good technique is key to seeing gains and avoiding injury. And however you choose to go, remember to go light and be safe.

ABOUT THE AUTHOR; Kendal Burton is a Certified Personal Trainer, Yoga Instructor & Sports Nutrition Specialist. For more health and fitness tips “friend” us on Facebook, or join our free fitness community. If you have any questions, or a topic you’d like us to address email us at mail@edgepersonalfitness.com

Fruits & Vegetables - Nature's Fast Food

One of the most frequent excuses I hear for people not exercising or eating well is “not enough time.” Seems everybody is always pressed for time and unfortunately two of the most important things are the ones that get left out - diet and exercise. And when it comes to meals, fruits and vegetables are the most popular victims of our hurried lifestyles.

Approximately 200 studies that examined the relationship between fruit and vegetable intake and cancers of the lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas, and ovary are reviewed. The resulting recommendation is that we consume between five and nine servings of fruit and vegetables daily to help prevent cancer... Unfortunately, busy people or people on the run turn to high fat or high calorie fast foods a lot quicker than they do fruits and vegetables. Nevermind that fruits and vegetables are nature’s original fast food!

I want to share five easy steps/tips that I learned and use that will help you consume the required servings of fruits and vegetables, and help you eat healthy and lose weight.

TIP # 1. If you usually eat cereal for breakfast, try slicing a banana on top. If you like oatmeal (which I don’t) try adding raisins. I don’t particularly like oatmeal but I know it’s good for me so I eat it and sometimes will blend it with some protein powder and a banana to make it more palatable. And don’t forget the fresh fruit juice to wash it all down. Just six ounces of 100% fruit juice or low sodium vegetable juice counts as a serving toward your five fruits or vegetables a day plan. You can even try a fruit smoothie if you have enough of a variety of fruit lying around. Do that and you have 2 servings down for breakfast already.

TIP # 2. Unsweetened portable apple sauce counts as a serving and is easy to snack on. Eat 5 or 6 baby carrots as a midmorning snack and you have another serving. Three servings down.

TIP # 3. Try ordering a sandwich with vegetables or a cup of vegetable soup for lunch. Add a small side salad with low fat dressing, and you have 5 servings down.

TIP # 4.  After a long hard day you’re probably not looking forward to standing in front of a stove, so dinner vegetables are an easy and delicious option. Consider cooking canned or frozen peas or cauliflower for a quick dinner side dish. Or try sweet potatoes with broccoli, cauliflower and some low fat ranch dressing. A half cup of vegetables counts as one serving. Seven servings down.

TIP # 5. Stock your freezer with 100 percent fruit juice popsicles or icicles and have those for dessert. You can also place a half cup of your favourite fruit on low fat frozen yogurt and you have added another 5 a day serving to your day. Eight servings down-surpassing the goal of at least 5.

Take advantage of some much needed down time over the weekend to prepare fruits and vegetables for the entire week. You can make a veggie pizza with some fresh vegetables, low fat cheese and pre-packaged pizza dough then freeze it and reheat it for lunch later in the week.

ABOUT THE AUTHOR; Kendal Burton is a Certified Personal Trainer & Sports Nutrition Specialist. For more health and fitness tips “friend” us on Facebook, or join our free fitness community. If you have any questions, or a topic you’d like us to address email us at mail@edgepersonalfitness.com