Sleep is unequivocally the MOST crucial intervention that an athlete can prioritize to achieve optimal recovery and performance. Research consistently underscores the significance of sleep in the world of athletics. As a strength and conditioning coach, I can’t stress enough the pivotal role that adequate and restorative sleep plays in an athlete’s journey toward peak…
Research can provide golden information to health and fitness professionals. Here are some recent findings to help you stay ahead of the pack: Diverging metabolic effects of two energy restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity A high nutrient quality 25% energy restriction diet is more…
Getting 7-9 hours of sleep can help you reduce the risk of health problems like cardiovascular disease, diabetes, and depression. Check out this infographic for 6 tips to improve your sleep: For more tips, visit https://www.theelitetrainer.com/blog/3-tips-to-improve-your-sleep/
This may be a surprise to you, but muscle does not grow in the gym. You can have a great training program in place, but if you’re not able to recover from those workouts, you won’t make any progress and you’ll likely get injured. Proper nutrition and some light activity are important for recovery, but…
Poor sleep can destroy your efforts in the kitchen and in the gym. Don’t let it happen! There’s no doubt that nutrition and exercise are important, but sleep is imperative! Here are three tips to improve your sleep: 1. During the day, get as much natural light as possible: open all the blinds as soon…
Exercising too close to bedtime can mess up your sleep. It puts you in a sympathetic “fight or flight” mode when your body wants to rest. Watching an action-packed, suspenseful movie or television show can have a similar effect. Not only will it jack up your heart rate, but we all know by now that…
You should set your alarm not only to wake up in the morning but also to go to bed at night. Going to sleep and waking up at the same time every day helps regulate your body clock, optimizing your energy levels, recovery from training, and overall health. Of course, life happens—you won’t always get…
Many people suffer from sleep-onset insomnia. It can be incredibly frustrating when you’re ready for bed, but sleep just won’t come. To help you drift off, you might try supplements like magnesium or phosphatidylserine, an Epsom salt bath, reading or journaling (with orange glasses on, of course), mind distraction activities, or various relaxation techniques. Chamomile…
I wish I knew as much about sleep when I was in university as I do today. It would have been a much different experience. The Cost of Sleep Deprivation When I think of how many Sunday workouts were wasted because I was out all night partying… There were times I’d show up to the…
Many people don’t know that Dr. Eric Serrano and I correspond almost daily. He’s a wealth of knowledge—always sharing insights, answering my questions, and sending over a dozen research papers each week. I’ve had the pleasure of visiting him in Ohio, spending time at his home, and meeting up when he’s in town for meals…