WHAT’S YOUR SLEEP NUMBER?

As hard as I try, there are times when I don’t quite practice what I preach.  Yes I admit it I’m not perfect. My biggest weakness is with getting my recommended number of hours of sleep.  My sleep number is 7, give or take an hour depending on the circumstances.  How do I know this?  Well I know my body and when it functions best.  With 7 hours of sleep I wake up feeling refreshed, and like most individuals, after a good nights sleep I am more mentally alert and better focused, I perform better and my body looks healthier, 7 just works for me.   

As hard as I try over and over I miss my mark for many reasons.  Some beyond my control but most of the time the fault is all mine.  For one I’m a procrastinator so I end up working on something well into the evening, another reason is because I’m a night owl which does not fit my early morning schedule but mainly it’s because I’m like a kid in a candy store when it comes to life, wanting to try everything and afraid I’ll miss out on something.  Who needs sleep anyway?  You can sleep when you’re dead right? 

Wrong!

Along with eating healthy and exercising, sleep is a key component to a healthy lifestyle.  As far as getting adequate sleep, the recommended amount of hours for an average adult is between 7-9.  Get to know your body and what works for you and try to stick to that number.  But be careful, too much sleep can be just as bad as too little.

Since I miss my mark many nights I make sure I take a midday nap but nothing beats a good night’s sleep so I’m incorporating ways to improve my numbers. 

Here are some suggestions that may help you sleep better:

1.     Create a bedtime ritual and follow it daily.

2.     Go to bed and wake up at the same time each day, even on your days off.

3.     Avoid caffeine and spicy foods close to bedtime and cut off eating a few hours before you go to sleep.

4.     Turn off computer, TV, social media or any other highly stimulating activity before bedtime.

5.     Use room darkening curtains or shades.

6.     Eat your lightest meal in the evening.

7.     Read, meditate, or take a relaxing bath, listen to soothing music or any other activity that relaxes you.

8.     Record TV shows to watch at a later date.

Sleep does a body good.  It is a crucial component in living a healthy lifestyle.  Turn of that TV, get off the phone, close that laptop and GET SOME SLEEP!

Nancy

NASM CPT

CrossFit L1

Bfit Athletic Club LLC, we’re not a gym, we’re a lifestyle.  Come join us and see for yourself what everyone is talking about.  Call 770-845-0527 about our summer special and get start on your transformation today! Great people, great fun, great results.

COMMIT TO BFIT

www.bfitathleticclub.com

I CAN'T BELIEVE I ATE THE WHOLE THING!

Wow!  When I reflect on my health and fitness journey I realized I’ve come a long way.   Many of the beliefs I held about health and fitness a few years back have changed drastically and thankfully for the better.  Bye-bye to my cute little five-pound weights (It was hard to say goodbye), happily replaced by kettlebells and barbells (well not all that hard) and gone are the days when cardio ruled my world.

One of the biggest changes I made over the years was with my nutrition.  It was a slow process and it wasn’t always easy, but it was definitely worth it.   There was a time when I wasn’t so educated about food and our food industry that I would say that my diet was what I would now consider to be sub-par.  I had no idea what “whole foods” were.  My typical breakfast would consist of a chicken biscuit with a big glass of OJ.  I can’t believe I ate like that!  No wonder I was crashing and burning by mid morning.

Now I know better so I do better.  I know that what I put in my mouth directly reflects on my health and how I look and feel.  So I eat more whole foods.  Whole foods are foods that are in their most natural state or minimally processed, i.e. fresh fruits and vegetables, nuts and seeds, legumes, whole grains, lean meats and fish. 

For the month of April, we will focus on eating whole foods.  Click the link to checkout our Registered and Licensed Dietitian, Dhana Blissett’s blog: Wholesome Breakfast Ideas.  Dhana gives nutrition tips about our most important meal of the day and provides guidance on what to eat to get your day off to a great start.

Go ahead, eat the whole thing!

Come join us at Bfit Athletic Club.  We’re not a gym we’re a lifestyle. 

Call me about our Spring Special but hurry only a few spots left!  770.845.0527.

Commit to Bfit

Nancy Smith

NASM CPT

CrossFit L1

BALANCE

Many people have asked me about the name Bfit Athletic Club.  Well I have to admit it was not my first choice but I’m glad I chose the name because it is the best choice for what I represent.  The “B” stands for “BALANCE” and this is what I believe being fit is all about. It’s about finding that balance in everything you do so that you are able to live a full life.  Part of finding balance is taking care of you so that everything else CAN fall into place. Taking time get your mind right, exercising, eating mindfully and getting enough sleep keeps you strong and able to face anything that comes your way.

I chose “Athletic Club” because I wanted a place where people of like minds can come together to workout and support each other in their fitness journeys.  By participating in various sporting activities, I want to show others that working out and getting in shape doesn’t have to be boring or painful.  Of course you have to make a commitment and yes you have to do the work and no it’s not always easy but that doesn’t mean you can’t enjoy the process.

This is my vision for Bfit Athletic Club.  If you're looking for balance in your life then start with your health.  Make a commitment to yourself. Come join our team and start your journey.

CALL ME ABOUT OUR SPRING SPECIAL (new members), 770-845-0527.  1940 Parker Ct. Stone Mountain, GA.

Nancy Smith

NASM CPT

CrossFit L1

GOOD MORNING BEAUTIFUL!

I confess, until recently I was not an early morning exerciser. It was tough for me to pull myself out of my nice comfortable bed, especially when it’s still cold and dark outside.  My body can feel stiffer (not claiming old age lol) in the morning and it does take me a little longer to warm-up, but I’ve adjusted and I have to say that early morning workouts definitely have their advantages.

First of all, you’re more likely to get it done. Working out first thing in the morning before you begin your busy day is the best way to guarantee that no scheduling conflict causes you to miss it.  Also, you may train harder.  If you workout in a group, you will find that the morning fitness crowd can be the most dedicated and focused group of people to workout with.  These are the people who get up religiously before sunrise to train so yes they are serious about their fitness, which can in turn push you to do your best. Then there’s that feel good effect that you get from a great workout that starts your morning out just right and can last throughout the rest of your day.  

Now although I like working out in the early morning, I must admit that sometimes it can be tough to get out of bed and get going, especially if I had a late night.  So to make my life and my mornings flow much smoother, I have my morning process down to a fine art.  From what I am going to wear to where I put my car keys, everything is planned and packed so nothing gets missed; especially my workout.

If you would like to exercise in the morning, here are my suggestions to help you be successful:

1) Get your sleep. Set a cutoff time for all activity so you can wind down and get in the bed; this includes social media and the TV in your bedroom.

2) Record your favorite TV shows and watch them at a later date.

3) Go to bed and get up at the same time everyday.

4) Lay your clothes out, prepare your breakfast, lunch, etc. the night before or earlier.

5) Have your car keys, watch, phone, etc. together in one place so you’re ready to grab and go.

6) Ask your accountability partner to text you or text your accountability partner in the morning as soon as you wake up.

7) Make sure you have plenty of gas in your car so you don’t have to make any unnecessary stops.

So let’s WAKE UP people.  The best commitment you can make to yourself and your loved ones is to take care of your body.  Commit to Bfit. 

We can help you get started. Our first class starts at 5:30AM. Call me for our Spring Green special, 770-845-0527. 1940 Parker Court, Stone Mountain. www.bfitathleticclub.com

The best way to start your day! 

Nancy Smith

Bfit Athletic Club LLC

NASM CPT
CROSSFIT L1

DOES YOUR ACCOUNTABILITY PARTNER PASS THE FIT TEST?

In fitness, working out with other like-minded people is a great way to stay in shape.  For many, having someone to lean on when you need that extra boost keeps you motivated, focused and challenged. 

At Bfit Athletic Club we encourage everyone to have at least one accountability partner and we take the role of “AP” very seriously. These people are the ones that help keep you committed.  They call you to find out why you’re not in class, they offer words of encouragement when you just don’t feel like it and they motivate and challenge you to do your best.

That’s why it’s very important whom you select as your AP.   It should be someone who knows how to inspire you to make the right decisions and although your best friend is fun to hang out with, they may not be the ideal choice for the job.  This person should not be your enabler.  The Merriam-Webster dictionary defines an enabler as, “one that enables another to achieve an end; especially:  one who enables another to persist in self-destructive behavior (as substance abuse) by providing excuses or by making it possible to avoid the consequences of such behavior’. In other words, if you were a recovering addict, your former drug dealer as your AP would not be the best selection.

To help you find that right person, I have devised a test with 5 questions and answers.  This test will help you determine if the person you are considering is an enabler or if they would make a great accountability partner.  Ask your prospect each question with the two choice answers to pick from.  Here they are:

1.) It’s cold outside.  I think I’ll stay home, light the fireplace and watch TV.  So are you going to class?

a.  No I like your plan better.  You pick the movie and I’ll bring the popcorn.

b.  Of course! If we wait for the perfect weather, we may never reach our fitness goals.

2.) I had a long day at work. I’m dead tired and I just want to   sleep.  So are you going to workout tonight?

a.  No that bed sounds real good right now.  Call me and wake me up when Empire comes on TV.  I hate to miss that show.

b.  Of course! Working out will help us feel energized and alive!

3.) Hey I know it’s last minute but I’m not going to class today.  I just remembered I think I have an appointment.  Are you going to go?

a.  Nah, I think I have an appointment too.

b.  Of course! Making excuses will only delay our fitness goals.

4.) Help!  I want a 2^nd slice of this delicious cake.  Should I or shouldn’t I?

a.  Yes! go ahead, have your cake and eat it too!  While you’re at it, cut me a slice.

b.  No! We’ve been working hard all month and it’s starting to show.  Why waste all that hard work on cake?  Put the fork down and step away from the cake.

5.) Working out takes time and money.  I can think of other things I could do with both.  How about you?

a.  I agree, I don’t feel like spending the time or the money.

b.  I make time because being fit is a lifestyle that I embrace for myself and my family.   The cost is worth it compared to the costs for the medical treatments and medications from living an unhealthy lifestyle.

How did they score? If your prospect selected more “A” answers than “B”, keep moving because they are probably not your best choice.  If your prospect selects more B’s, then congratulations, he/she will be a great accountability partner. 

Now just a couple of things to note. You and your accountability partner are a team.  The support should not be one-sided.  You must do your part and have your partner’s back also.  Most of all, having someone to lean on for support is great but it does not replace personal responsibility.  Ultimately it is up to you to make the commitment and do the work necessary to reach your personal fitness goals.

At Bfit Athletic Club we are dedicated to getting you results.  We have classes for all fitness levels.  Contact us at 770-845-0527 and ask about our new member special.

Join the MOVEment, Commit to Bfit

www.bfitathleticclub.com

Nancy

NASM CPT

CF-L1    

FOR LADIES ONLY - STRONG IS THE NEW SEXY

Like many working women my day starts early. It begins at 4 AM and it ends, give or take, around 10 PM and like most of you, I don’t have much wiggle room in between. I enjoy my life. No day is ever the same. To help my day go smoothly and to be able to have the life I want, I plan everything, from what I wear to what I eat. Things may not always go as planned but planning at least helps keep my life balanced.

Same goes for my workouts; I plan my workouts so there is a good balance between cardio and strength training. This along with clean healthy eating is my recipe for being fit and healthy and having the body that I want.

You see I am not trying to be model skinny. I want a tight toned strong body. Think Angela Bassett arms, Beyonce abs, and Tina Turner legs.

Now I could do all cardio and I would probably lose a good amount of weight but would I consider myself fit? No. Would this give me that tight toned body? No. Do I even think this is sustainable long term? No. This is because while yes I would lose fat, without strength training I am losing a good amount of muscle along with it. That would get me skinny, which is not quite the look I am going for, weak because of all the muscle loss, and tired from putting so much wear and tear on my body. I know because I have done this in the past.

Most women think that the only way to lose weight is to do a lot of cardio. This is not the case. Actually muscle burns more calories than fat. For every pound of muscle you burn roughly 6 calories per day versus a pound of fat which burns roughly two calories per pound per day.

So ladies for your overall fitness, permanent weight loss, and to transform your body, balance your workouts between cardio and weight training. And of course you can’t outwork a poor diet.

If you need help with your fitness goals, then call me at 770-845-0527.   Let's work together to transform your body and your life.

Nancy

NASM CPT

CF-L1

Bfit Athletic Club LLC

www.bfitathleticclub.com

A DIARY FOR SUCCESS

I’ve never kept a personal diary.  The idea of my deepest and darkest thoughts being discovered in the hands of someone else just does not appeal to me.  But as I struggled to lose those last 10 pounds of dead weight, a friend suggested that I keep a food diary to track my eating habits.  I figured this at least should be painless.  Who else would want to read about the chicken noodle soup I ate for lunch?  So I gave it a try and it worked!  My food diary is what helped me overcome my weight loss plateau.  Logging my food made me aware of what I was eating and sometimes even why, it motivated me to plan my meals ahead of time and it kept me disciplined and on track.

 

Just by writing on a piece of paper (those were the days before all of the fitness apps), I saw where my weak areas were.  Like the stress eating for example.  Until I began to log my food I was not aware of all the mindless munching I did after arriving home from rush hour.  No wonder my weight wouldn’t budge.  But then something else happened.  Instead of just logging what I ate I began planning and preparing what I ate too.  Keeping a food diary caused me to want more control over everything I was putting into my mouth. Once my meals and snacks were prepared it was much easier for me to stick to my plan.  No more wasting time deciding on what and where to eat for lunch and no more crazed midday vending machine snack attacks.

If you are struggling with losing weight a food diary could be just what you need.  Start with just two weeks and see what you discover about your habits.  You, like myself, may just be surprised at what you find.  I like the good old-fashioned pen and paper but there are many great apps for your smartphone that can assist you with not only tracking, but also planning and calorie counting too.   Whichever way you decide to go, plan for success.

Join the MOVEment and make a commitment to yourself to be strong, be healthy, Bfit.  We offer morning and evening classes and all fitness levels are welcome.

Come join our team.  www.bfitathleticclub.com

Nancy

NASM CPT

CF-L1

Bfit Athletic Club LLC