The Trio Challenge: Week 5 Recap

Wednesday, July 6, 2011

Week 5 Recap

Week 5 was filled with sore ankles. I tried some ankle braces which helped with support and will continue to use those during sports, but I am going to hold off on using them for elliptical and other training in the fitness center. The soreness mainly occurs when I walk or try to bend my ankles too much. I feel a sharp shooting pain in the front, mainly on my right foot. I believe it is just soreness from getting used to working out everyday and they are not getting the rest that they used to. The holiday weekend gave me an extra day on the back end of the weekend to rest them a little more which was nice.

Last week was a pretty standard week of working out. While I do like the routine I also find value in switching it up to keep the body off guard and not used to doing the same thing. I think after 2 months I might switch things up, whether it be just doing the same things but on a different day, or doing different work outs all together.

Overall I can feel my body more energized still and I have been noticing that everything is feeling and fitting better. The other day I was at the gas station filling up and looked in my back window and noticed my neck was smaller and that was very encouraging for me. The two parts of my body that I want to be smaller are my stomach and my face. I know in time everything will fall into place and become smaller, I just need to keep the positive mentality.

My biggest flaw is eating. I have known that since I joined a weight loss challenge two years ago. I know that I can eat healthier and doing that will show me results the quickest, I just need to keep the mindset of why I am doing this and that it is OK to indulge sometimes, but that staying focused will pay off more in the long run.

This weekend I thought of a motto for myself to push through those times in which I want to slip up. "There is no more....." The thing I love about it is that it is open ended. Some of the things I thought to myself this weekend were:

"There is no more EXCUSES"
"There is no more LAZINESS"
"There is no more QUITTING"
"There is no more JUST ONE LAST TIME"

Thinking these things to myself when I want to eat fast food or skip a workout have been motivation enough to avoid the urges. There is no reason to avoid things that are making me feel better, rather I need to embrace them and prove to myself how easy this can really be if you do the right thing.

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Negative Effects of Sleepiness

According to WebMed, the effects that the lack of proper sleep can have a huge impact on your body. Such an impact that many problems that we treat by other means can be cured by a solid sleep regiment. Below are the Top 10 negative effects that lack of sleep can have on your body.

1. Sleepines can cause accidents- Not just related to vehicles, simple things like spilling your drink, dropping a knife. Eye & hand coordination suffer.

2. Sleepiness dumbs you down- Its amazing the amount of impact that sleepiness can have on your cognitive responses. Your ability to concerntrate, problem solve, comprehend are all effected.

3. Sleepiness attacks the body- Routine lack of sleep can dramtically increase your risk of heart disease, high blood pressure, stroke, & irregular heart beats

4. Sleepiness kills your sex drive- self explanatory

5. Sleepiness is depressing- Consistent periods of time without proper sleep contribute to anger issues, stress and mental exhaustion. All of these can casuse the feeling of depression.

6. Sleepiness ages your skin- With improper sleep you body can release more stress hormone cortisol. Excess cortisol can break down skin collagen a protein that keeps skin smooth and elastic.

7. Sleepiness makes you forgetful-Can affect the part of the brian responsible for consolidating memory.

8. Sleepiness can contribute to weight gain- Lack of sleep actually increases your appetite and as result you will eat more. One of the best ways to combat weight gain, is proper sleep and hydration. Those who do not sleep properly have a 30% more chance of being obese.

9. Lack of sleep may increase risk of death- British researchers found in a study of over 10,000 civil servants who cut their sleep to fewer than 7 hours of sleep nearly doubled their risk of death from all causes.

10. Sleep loss impairs judgment, especially about sleep-Lack of sleep can affect your ability to make sound judgements. In critical situations or quick thinking opportunities, a person who gets 6 or less hours of sleep a night loose their ability to make good judgement calls. In fact most believe they have "gotten used to sleep deprivation" however their abilty for accessing situations, problem solving, organizing tasks quickly and thinking outside the box are greatly impacted in a negative way.