The Teeny Bikini Body

just a girl's struggles of trying to be lean


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Sleep it off!

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You’re stressed, angry at the world, and your body isn’t recovering.  Have you been sleeping?  Sleep it off baby.

Examine this article on sleep duration:

Is too little sleep a cause of weight gain?

Answers from Donald Hensrud, M.D.

It may be. Recent studies have suggested an association between sleep duration and weight gain. Sleeping less than five hours — or more than nine hours — a night appears to increase the likelihood of weight gain.

In one study, recurrent sleep deprivation in men increased their preferences for high-calorie foods and their overall calorie intake. In another study, women who slept less than six hours a night or more than nine hours were more likely to gain 11 pounds (5 kilograms) compared with women who slept seven hours a night. Other studies have found similar patterns in children and adolescents.

One explanation may be that sleep duration affects hormones regulating hunger — ghrelin and leptin — and stimulates the appetite. Another contributing factor may be that lack of sleep leads to fatigue and results in less physical activity. So now you have another reason to get a good night’s sleep.1

I think each body is different and it’s important to determine what your level of sleep should be.  For myself, I realized that 8 hours is too much because I can’t sleep the next day.  The perfect amount for me is 7 hours.

If you aren’t getting enough, start setting your clock at the same time every day to regulate your wake time and adjust your sleep time until your body gets in a rhythm.

10 signs that you are not getting enough sleep:

1)  You have difficulty concentrating on simple tasks

2) You seem to be making absent minded mistakes at work

3) You are moody and snappy

4) You look tired

5) You are eating too much

6) You are gaining weight

7) You are nodding off at meetings

And that’s it folks!

Get some sleepy in…. your body will thank you.

Happy sleepy time friends!

Hearts, L.

 1. Hensrud, M.D., D. (n.d.). Retrieved January 23, 2015, from http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198

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Yeah you’d think you learned your lesson Working…

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Yeah, you’d think you learned your lesson. Working hard, doing more difficult hard workouts, thinking you are invincible.  But alas, rest is in order.  You caught the bug.  You are home sick.  Remember that for your body to have a proper recovery period, it’s important to rest.  Don’t be one of those people. Don’t tough it out.  Sweat it out at the gym, I’ve heard it all before.  You’re gym mates will thank you for not infecting everyone at the gym.  Plus for your own sake, you want to get better faster and the only way is to really get rest.

And when you are ready, you back, to hit it hard, at 100%.  Recently, you’ve been feeling run down, you needed sleep, blamed it on allergies, blamed it on working overtime, telling yourself that your body was just feeling the affects of a new workout.  You are not superhuman, as much as you’d like to believe.

Promise me one thing.  Take a break two days out of the week.  You deserve it.  Now that’s not a license to go buck wild, go to Vegas, and do unspeakable things.  It’s just a license to rest.  Your body will thank you and even more important, you will see more results.

Why you say?  You are not the type to rest.

Do you want to keep going at 50-75%?  Think of it like interval training.  You stop to rest, and hit the intensity high on your returns.  Remember all that stagnant, day in and day out treadmill workout at the same pace every day, day in and day out.  Please don’t do that.

Do something different every day of your workout, pick two days of rest and then be INTENSE…