fitness guru and Nick Robinson is sharing her secrets to a healthy
sharing her secrets to a healthy
sharing her secrets to a healthy lifestyle hi I’m Veronica watchmojo.com
lifestyle hi I’m Veronica watchmojo.com
lifestyle hi I’m Veronica watchmojo.com and today we’re taking a look at the
and today we’re taking a look at the
and today we’re taking a look at the last step rest and recovery you have to
last step rest and recovery you have to
last step rest and recovery you have to be sleeping adequately in order for your
be sleeping adequately in order for your
be sleeping adequately in order for your body to be able to recover from whatever
body to be able to recover from whatever
body to be able to recover from whatever you’re doing and for your body to
you’re doing and for your body to
you’re doing and for your body to rebuild itself it rebuilds itself and
rebuild itself it rebuilds itself and
rebuild itself it rebuilds itself and resets itself at night during deep sleep
resets itself at night during deep sleep
resets itself at night during deep sleep so the first thing we need to look at is
so the first thing we need to look at is
so the first thing we need to look at is how are you sleeping and we look at
how are you sleeping and we look at
how are you sleeping and we look at sleep hygiene and what sleep hygiene
sleep hygiene and what sleep hygiene
sleep hygiene and what sleep hygiene means is how long are you sleeping when
means is how long are you sleeping when
means is how long are you sleeping when are you sleeping are you sleeping during
are you sleeping are you sleeping during
are you sleeping are you sleeping during shift work during the day or at night
shift work during the day or at night
shift work during the day or at night how early do you go to bed how early do
how early do you go to bed how early do
how early do you go to bed how early do you wake up and when you’re sleeping how
you wake up and when you’re sleeping how
you wake up and when you’re sleeping how often do you wake up and how long does
often do you wake up and how long does
often do you wake up and how long does it take you to get back asleep and when
it take you to get back asleep and when
it take you to get back asleep and when you’re in sleep how deeply do you sleep
you’re in sleep how deeply do you sleep
you’re in sleep how deeply do you sleep so how many hours do we need to rest at
so how many hours do we need to rest at
so how many hours do we need to rest at night on average the human body is
night on average the human body is
night on average the human body is designed to rest for about eight hours
designed to rest for about eight hours
designed to rest for about eight hours per night or more before we invented the
per night or more before we invented the
per night or more before we invented the lightbulb we used to go to bed at
lightbulb we used to go to bed at
lightbulb we used to go to bed at sundown and we’d wake up at sunup so
sundown and we’d wake up at sunup so
sundown and we’d wake up at sunup so most of us are going to bed far too late
most of us are going to bed far too late
most of us are going to bed far too late we’re sleeping far too poorly and we’re
we’re sleeping far too poorly and we’re
we’re sleeping far too poorly and we’re waking up too early and what happens is
waking up too early and what happens is
waking up too early and what happens is people build up what we call a sleep
people build up what we call a sleep
people build up what we call a sleep debt and when you’re chronically
debt and when you’re chronically
debt and when you’re chronically sleep-deprived and you have a debt of
sleep-deprived and you have a debt of
sleep-deprived and you have a debt of sleep your body will force you to make
sleep your body will force you to make
sleep your body will force you to make up for that debt by making you sick than
up for that debt by making you sick than
up for that debt by making you sick than prehistoric times a caveman if he was
prehistoric times a caveman if he was
prehistoric times a caveman if he was consistently sleep-deprived it meant
consistently sleep-deprived it meant
consistently sleep-deprived it meant either that his tribe was under attack
either that his tribe was under attack
either that his tribe was under attack by say wolves or another tribe or
by say wolves or another tribe or
by say wolves or another tribe or perhaps that there was a famine so the
perhaps that there was a famine so the
perhaps that there was a famine so the endocrinology whole system will put you
endocrinology whole system will put you
endocrinology whole system will put you into what we call survival mode which
into what we call survival mode which
into what we call survival mode which means that your body will decide that no
means that your body will decide that no
means that your body will decide that no matter how much you’re exercising or how
matter how much you’re exercising or how
matter how much you’re exercising or how well you’re eating your body will take
well you’re eating your body will take
well you’re eating your body will take all those calories and put it into fat
all those calories and put it into fat
all those calories and put it into fat storage and predominantly around the
storage and predominantly around the
storage and predominantly around the middle into the core what we call
middle into the core what we call
middle into the core what we call visceral fat and that’s really dangerous
visceral fat and that’s really dangerous
visceral fat and that’s really dangerous that is predisposition to disease when
that is predisposition to disease when
that is predisposition to disease when you have a high
you have a high
you have a high visceral fat what do you have to say to
visceral fat what do you have to say to
visceral fat what do you have to say to those people say they just can’t fall
those people say they just can’t fall
those people say they just can’t fall asleep any earlier and they don’t need
asleep any earlier and they don’t need
asleep any earlier and they don’t need more than four hours most people are
more than four hours most people are
more than four hours most people are caught in this really vicious cycle
caught in this really vicious cycle
caught in this really vicious cycle where they tell me they can’t sleep and
where they tell me they can’t sleep and
where they tell me they can’t sleep and then I say well what are you taking
then I say well what are you taking
then I say well what are you taking during the day in terms of coffee and
during the day in terms of coffee and
during the day in terms of coffee and stimulants most people say well I’m so
stimulants most people say well I’m so
stimulants most people say well I’m so tired that I take you know a cup of
tired that I take you know a cup of
tired that I take you know a cup of coffee in the morning and then I ask is
coffee in the morning and then I ask is
coffee in the morning and then I ask is it a small cup or is it a 16 ounce cup
it a small cup or is it a 16 ounce cup
it a small cup or is it a 16 ounce cup and then how many of those during the
and then how many of those during the
and then how many of those during the day are you taking and then are you
day are you taking and then are you
day are you taking and then are you eating a lot of sugar during the day are
eating a lot of sugar during the day are
eating a lot of sugar during the day are you having stimulants or stimulating
you having stimulants or stimulating
you having stimulants or stimulating drinks and then I look at really the
drinks and then I look at really the
drinks and then I look at really the true cycle of sleep deprivation usually
true cycle of sleep deprivation usually
true cycle of sleep deprivation usually means that those people are addicted to
means that those people are addicted to
means that those people are addicted to stimulants and you can never get off
stimulants and you can never get off
stimulants and you can never get off that cycle if you’ve had a hard night
that cycle if you’ve had a hard night
that cycle if you’ve had a hard night are there other ways to get that energy
are there other ways to get that energy
are there other ways to get that energy there are things that you can do to help
there are things that you can do to help
there are things that you can do to help you compensate for lack of sleep like
you compensate for lack of sleep like
you compensate for lack of sleep like massage for example or doing a thermal
massage for example or doing a thermal
massage for example or doing a thermal circuit going into the sauna and then
circuit going into the sauna and then
circuit going into the sauna and then finishing with cold ice shower and for
finishing with cold ice shower and for
finishing with cold ice shower and for people who are really sleep-deprived
people who are really sleep-deprived
people who are really sleep-deprived there are other steps that we can take
there are other steps that we can take
there are other steps that we can take when it comes to recovering after work
when it comes to recovering after work
when it comes to recovering after work out what is the proper way well the
out what is the proper way well the
out what is the proper way well the truth is that exercise is another stress
truth is that exercise is another stress
truth is that exercise is another stress on the body so when you’re exercising
on the body so when you’re exercising
on the body so when you’re exercising your body needs to recover from the
your body needs to recover from the
your body needs to recover from the exercise that you’ve been participating
exercise that you’ve been participating
exercise that you’ve been participating in and if you take your body into a good
in and if you take your body into a good
in and if you take your body into a good resistance training routine you’re
resistance training routine you’re
resistance training routine you’re probably going to total muscle
probably going to total muscle
probably going to total muscle exhaustion which is a term that means
exhaustion which is a term that means
exhaustion which is a term that means that your last repetition whatever it
that your last repetition whatever it
that your last repetition whatever it was was the last repetition your body
was was the last repetition your body
was was the last repetition your body was able to handle before it went into
was able to handle before it went into
was able to handle before it went into failure so when you’re at that point
failure so when you’re at that point
failure so when you’re at that point your body actually has micro tears that
your body actually has micro tears that
your body actually has micro tears that are created in the muscle and your
are created in the muscle and your
are created in the muscle and your muscle needs to reknit itself back
muscle needs to reknit itself back
muscle needs to reknit itself back together in order to create more muscle
together in order to create more muscle
together in order to create more muscle fibers so it’s really important to
fibers so it’s really important to
fibers so it’s really important to strategically placed rest within your
strategically placed rest within your
strategically placed rest within your overall training strategy thank you very
overall training strategy thank you very
overall training strategy thank you very much that’s great thank you
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