Fear not! In this blog, I will briefly mention some quick and easily accessible snacks that are healthier, while still satisfying those cravings in the summer heat.

1. Vegetables with Hummus Dip 

With no doubt, vegetables are an essential part of any healthy diet as they provide us with lots of vitamins, minerals and dietary fibre. Dietary fibre helps maintain an efficient metabolic rate and a healthy digestive system to prevent constipation, which reduces the risk of bowel cancer. Hummus is commonly made through blending chickpeas, olive oil, lemon juice and garlic in a food processor. Inflammation is the body’s way to protect us from infection, illness or injury.

Chronic inflammation is a very common issue that many of us may not be aware of. This tasty dip has been linked to help the body fight against long-term body inflammation due to its ingredients being rich in antioxidants. Hummus is also a great source of plant-based protein. Due to typically being associated with healthy crunchy foods, this dip has been found to satisfy potato chip cravings.

Vegetables that are typically dipped in hummus are bell peppers, carrots, celery, zucchini and avocado. This snack is perfect for wherever you go as all you need is hummus and vegetables in two separate containers! With this addictive snack, you do not have to worry about your parents, friends and loved-ones nagging you to eat vegetables anymore!

2. Frozen Grapes 

With just freezing this fruit overnight, you can meet your daily nutrient intake in which you could munch on these cool, nutrient-filled grapes in the hot blazing sun. Grapes are filled with vitamin B, C, and K and can prevent the future onset of chronic disease. They also contain copper, iron and manganese, which are all essential in the formation and strengthening of bones.

Despite being individually small, these fruits are linked to negating high blood pressure and reducing the risk of cardiovascular diseases, such as heart attacks and strokes due to its high potassium content. The refreshing frozen fruit snack is highly addictive and will keep you cool during the hot outdoors.

3. Pickles 

Many individuals are not fond of the idea of consuming pickles. However, pickles contain several of benefits, such as improving digestive health and relieving stress to improve mental health. A link is present between having higher probiotic bacteria levels and lower cortisol levels. Since pickles provide an excellent food source for the bacteria in our GI tract, our probiotic levels will increase, which results in lower cortisol levels when a pickle is consumed. By having lower cortisol levels, the effects of stress felt by an individual is minimized. One thing to watch out for in pickles is their high sodium levels, which could affect health adversely if over-consumed.

4. Edamame 

Edamame can be served hot or cold, but the shell of the soybean is typically not eaten. This quick and easy-to-eat soybean offers various health benefits by being rich in antioxidants, vitamin K and fibre. By containing folate, the delicious soybean may also help minimize the depressive symptoms as folate prevents excess homocysteine from forming in the body.

High levels of homocysteine can interfere with the production of some feel-good hormones, such as serotonin, dopamine, and norepinephrine. Edamame can also promote a healthy skin complexion and can boost energy through the day. Having this snack on a hot day will let you enjoy the blazing sun to its maximum potential!

Give these few snacks a try the next time you crave a cool, summer treat! As with any type of snack, always remember to be cautious of the amount you consume in one sitting. Want more snack ideas? Be sure to let us know down below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post 4 Nutritious Snacks to Eat in Summer first appeared on Le Physique | Vancouver Personal Training.

Surviving breast cancer is no small feat. In most situations, breast cancer is treated with either breast conserving surgery (lumpectomy/partial mastectomy) or mastectomy, followed by months of radiation therapy. Now that you have gone through the most challenging aspect, the next difficult task is continuing to live an active, healthy lifestyle, free of limitations.

I believe the perfect sport to engage in is dragon boating. It is a 20 person sport designed to foster teamwork while engaging in light-to-highly intensive exercise. This sport is so popular among breast cancer survivors, that they have created a designated division for these incredible individuals. In most major races, you can find dozens of teams competing in this division. In this blog, I will outline 3 reasons why I believe you should engage in dragon boating, followed by the names of local teams you can join today in the Metro Vancouver region.

Teamwork

A key component in dragon boating is teamwork. The boat will be able to move at higher speeds if every person on the boat is paddling at the same time. It does not matter how strong you are as an individual: if you cannot sync up with the rest of the boat, your efforts will be put to waste. All 20 paddlers on the boat must work together to paddle in complete synchronization in the air and in the water. However, if you do not want to paddle, but would still like to be involved in the sport, all boats require a steers person as well as a drummer at the front. The drummer must work closely with the rest of the team to coordinate specific race plans and technical calls. The steers person also has a vital role as they are responsible for making sure the boat goes straight in standard races and is able to perform tight turns during longer races such as 1 or 2 kilometer races.

Exercise

Dragon boating is a great way to get your weekly physical exercise in. Depending on the type of team you plan to join, varying levels of commitment and intensities will be present. Most sessions last anywhere between 60 to 90 minutes, often with a 15 minute warm up before and cool down following the on-water practice.

You may think dragon boating primarily focuses on upper body muscles, but in fact that is not true. The lower body is used almost as frequently as its counterpart. When taking a stroke with your paddle, your hips initiate the movement, followed by a kick off from your feet. Simultaneously, the back is extended to pull water back and engages the core for maximum rotation. Paddling in a dragon boat will allow you to complete a full body workout after every session.

Family

Participating in this sport will provide you with a second family. Spending numerous hours on a boat with the same group of people will assist with bonding between you and your teammates! It is unlikely you will be paddling for the entire duration you are on the water. Downtime in-between drills or practice pieces are inevitable, and during that time, you can really connect with others. Chances are, you will have at least a thing or two in common with every member on your team.

To promote team bonding, most teams go out to eat at a restaurant after practice to further enhance the family values of dragon boating. This is often a given after all of the hard work you have put into paddling, and a great way to replenish your energy stores. To further promote team bonding, specific day trips or activities are typically planned. This gives you an opportunity to interact with your teammates outside of paddling. This can include, but is not limited to: hiking, camping, basketball, badminton and/or dog spotting.

Local Dragon Boating Teams in Metro Vancouver

Abreast in a Boat

Abreast in a Boat features multiple teams of women based out of the Greater Vancouver area. They are a registered charitable society whose mission is to demonstrate that women can live full, active, and healthy lives after the diagnosis of breast cancer. Abreast in a Boat is the first all breast cancer survivors dragon boat in the world. No matter where you live in the Lower Mainland, there will often be a club near you, including Granville Island, Delta, Langley and Port Moody. Most of these teams take part in local regattas and festivals, and occasionally travel to compete. If you are looking for a team to paddle, learn, support, and laugh together, then the Abreast in a Boat crews will be perfect for you.

The Flower Ceremony

The Flower Ceremony is a traditional ceremony that evolved from a thoughtful gesture after the initial designated breast cancer survivor dragon boat race in 1996. Paddlers are encouraged to keep a pink- or fuchsia-coloured flower with them over the duration of the races, either tucked into their headband or life jacket. Immediately following the race, all breast cancer survivor boats merge together side by side and toss their flower into the water. This action symbolizes awareness for breast cancer research and honours women fighting this condition and those who have passed away.

International Breast Cancer Paddler’s Commission

The International Breast Cancer Paddlers’ Commission. (IBCPC) is the governing body for dragon boaters participating in this division. Every four years, a major festival takes place at varying locations around the world. Similar to the Olympic Games, the commission scouts out potential bids to host the festival and chooses the most ideal location. The most recent games were held last year in Florence, Italy with over 100 teams and 3000+ paddlers. The IBCPC Festival is an international, non-competitive participatory event that encourages breast cancer survivor teams to enroll. It showcases dragon boating as a healthy post-operative rehabilitative sport. Registration for the next IBCPC Participatory Dragon Boat Festival will begin next year in 2020. Since the formation of the inaugural all breast cancer survivors team in 1996 in Vancouver, we now have 166+ teams from around the world. Countries represented include but are not limited to: Argentina, Germany, Italy, Singapore and Taiwan.

Do you have any questions about living an active lifestyle, or rehabilitation following breast cancer treatment? Leave us a comment below!

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Dragon Boating and Breast Cancer Survivors first appeared on Le Physique | Vancouver Personal Training.

Raspberry Sorbet

Serves: 4

Equipment:

1. 9×13 in. baking sheet
2. Parchment paper
3. Food processor
4. Spatula
5. Measuring cups / spoons
6. Airtight container for storage

Directions:

1. Line a baking sheet with parchment paper and spread the raspberries in a single layer.
2. Freeze the raspberries until completely solid (~3-4 hours) or leave it in the freezer over night.
3. Place the frozen raspberries into the food processor, and add the raw honey and lemon juice.
4. Blend until smooth. You may need to scrape the sides with a spatula to ensure that the mixture is blending evenly. If the consistency of the sorbet is too thick, add 1 tbsp of warm water and blend again (be sure to check the consistency after blending before adding more warm water)
5. Once the sorbet reaches the consistency you like, serve immediately in bowls or store in an airtight container in the freezer.

Tip 1: If the sorbet has been sitting in the freezer for some time, we recommend taking it out to thaw at room temperature for a few minutes before serving – this will make it easier to scoop out and ensure that the texture of the sorbet is smooth.

Tip 2: You can also freeze other fruits of your choice and blend them with the raspberries. We love mixing strawberries, blackberries, blueberries, or even mangoes to give the sorbet a more complex and refreshing flavour!

Try this delicious dessert during the day or after dinner and you will have no trouble staying calm, cool and collected during the hot summer weather!

What other fruit combinations would you try in this sorbet? Let us know below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post Delicious Eats: Raspberry Sorbet first appeared on Le Physique | Vancouver Personal Training.

January 2nd is National Personal Trainer Awareness Day, and it cannot come at a better time! New year, new you, new habits, and new goals, right? For fitness goals, a personal trainer is the best tool to achieve results in a healthy, fun, and long-term way. Personal trainers are not just glorified rep-counters, they offer something unexpected to clients who are serious about achieving their goals.

A Holistic Approach

Personal training is not simply about lifting weights and putting them back down. A good personal trainer will also train your mind when thinking about why you have your goals, how you can achieve them, and the things  that are holding you back. Health is not simply physical, it also has mental and social components that could play into why one feels ‘out of shape’ to begin with, or what stops someone from giving their full effort. Moving past barriers, whether physical or mental, is what will show the greatest results.

Motivation

Let’s be honest: motivation is at an all-time high every January! Sadly, by the time February comes around, most goals are forgotten or given up on. Seeing a personal trainer can keep your motivation to achieve your resolutions in a number of ways. Firstly: with training comes a financial investment. By purchasing a month or a year worth of training in advance, you can use this opportunity to hold yourself accountable and show up every session. You know someone is waiting for you, otherwise, why pay money to sit on the couch? Some clients work with trainers to overcome the mental cost of “feeling guilty” and losing confidence in their abilities to stick to this new habit.

Next, by the time your motivation plateaus or hits a low, your trainer can recharge your battery by showing you how far you have come! Often we don’t see our own progress as it can be incremental on a daily basis, and it takes someone else to help you see your improvement. For some people, they have “moving goalposts syndrome” – if their initial goal was to do 5 pushups with good technique, March rolls around, they’ve lost motivation and can now do 15 pushups, but because they moved their goal to 25 reps, they still feel like failures on the inside because they “didn’t reach their goal.” This is where a trainer can show clients the results they have achieved in all areas from a day 1, objective standpoint.

Some people have an “all or none” perspective when it comes to health goals. At the start of the year, we can feel unstoppable and create our own spectacular 4 day a week ultimate workout plan. But then life comes at you and going to the gym 3 times a week becomes unsustainable – this is where many people quit, all that work put into the ultimate 4 day plan gets pitched. A trainer can help you with effective workouts at 2 sessions a week, or even 1 with some short and sweet mini home routines. Either way, you are still going- once a week for a year is still 52 more times that you went to the gym than you otherwise would have!

Finally, by making workouts fun, personal trainers make working out something to look forward to. Instead of dragging yourself to the gym and counting down the time until you can go home, personal training can help bring life and energy into workouts. By learning how to properly complete exercises, confidence in the gym goes up. A strong relationship with your trainer can be formed, and a session with them can help you relax after a long day of work or help you with a problem you’ve been struggling with.

Skills

Personal trainers are trained to help you bridge the gap between where you are now and where you want to be. Experienced and educated trainers like Kinesiologists have extensive knowledge, training, and education, to provide you with strategies and techniques that can help you to reach your goal faster, in a safe way. Watching a workout video on YouTube or Instagram can give you some solid information, but it won’t be able to tell you if your technique is spot on, without the assistance of a professional’s eye on your knee alignment from the back, especially as you fatigue. Will your downward dog look like the instructors? Maybe, maybe not. Or with a little back pain, will this hyperextension move be right for you? How should you change it or should you even do it at all? Working under the safety of a professional that can help you set up the appropriate weights or getting the right corrections will reduce the risk of injuries, which are very common for new gym-goers. A good instructional video has it’s limits.

We trainers are here to serve you, no matter what your goals are. Whether it’s a few training sessions to check up on your program or technique, or consistent and ongoing training, personal trainers are an invaluable resource for all of your health and fitness goals.

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post New Year’s Resolutions? How a Personal Trainer Can Help first appeared on Le Physique | Vancouver Personal Training.

1. Lay out layers of paper towel- this will help soak up any moisture from the grated potatoes and prevent soggy latkes
2. Peel and grate the potatoes and onions. If you have a food processor, it will really speed up the process, but it is not necessary! Grate the potatoes directly into a bowl of cold water in order to keep them from discolouring.
3. Drain the potatoes and pat dry with the paper towel
4. Place potato and onion in a large bowl and add the eggs, salt, pepper. Mix well
5. Start by adding 1/4 cup of flour and mix. Slowly continue adding flour until the mix sticks together
6. Add oil to frying pan on medium to high heat
7. Drop 1/4 cup of the mixture into the frying pan and flatten for even cooking
8. Lay out dishes with more paper towel on them- once the latke is golden brown and crispy on both sides, serve it onto the paper towel in order for some oil to be soaked up
9. Continue with the rest of the mixture, making sure the pan is not to crowded
10. Latkes are best fresh right off the pan. Wait a few minutes to cool, add your toppings, and enjoy!

And there you have it- a classic latke recipe- easy and simple. Now for the best part: toppings!

1. Sour cream is a classic- the cool creamy topping mixed with the warm crispy latke is a match made in heaven
2. Apple sauce is another favourite- sweet and savoury all in one!
3. Horseradish mayo is an out-of-the-box option, but oh so effective
4. Melted cheese and sriracha– could you think of a better combo?

What are your favourite latke toppings? Let us know in the comments below!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Potato Latkes- and the best ways to eat them! first appeared on Le Physique | Vancouver Personal Training.

In my house, this filling mushroom and barley soup is an Autumn tradition.

Serves: 8-10 bowls

Instructions:

1. Rinse and dice the onion, carrot, potato, and celery
2. Add oil and onion to a large pot on medium heat until onion becomes transparent
3. Add carrot, potato, celery, and spices (salt, pepper, turmeric) sauté for 5 minutes
4. While the veggies are sautéing, wash the enoki mushrooms, cut off the roots, and cut the length of the mushroom in half
5. Add both types of mushrooms, yeast flakes, vegetable stock, and water to the pot, bring to a boil and mix occasionally
6. Add the rinsed barley and let cook on low heat until veggies are soft and the barley is puffed (about 15 minutes)

And there you have it! What is your go-to soup when the weather gets cooler? Let us know in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Hearty Vegan Mushroom and Barley Soup first appeared on Le Physique | Vancouver Personal Training.

What is Dragon Boating?

Dragon boating is a paddling sport that originated in Southern China over 2000 years ago. In a standard boat there are 20 paddlers (10 per side), 1 drummer at the front and 1 steersperson at the rear for a total of 22 people. All 22 people must work harmoniously together to make the boat move as one unit. If one person is out of time, it can affect the whole boat, disrupting the glide and decreasing efficiency. Most people think dragon boating only utilizes the upper body but that is completely incorrect. The stroke begins with hip and leg movement before transferring to the upper parts of the body. This makes it a full body sport.

Dragon boating is a sport for anyone regardless of skill level. There are several divisions in which teams can compete in, they include: Juniors (U19), Under 24 (U24), Premier (top ranked division, no age restrictions), Senior A (39+), Senior B (49+), Senior C (59+) and the Breast Cancer Survivors division. Within each division there are recreational and competitive teams. Most beginners join recreational teams before making the transition to a competitive team in future years. There are multiple recreational clubs located throughout the lower mainland, with most teams paddling within False Creek. Most teams offer a complimentary trial period to “try out” their team and get a feel of what they have to offer. 

As mentioned above, dragon boating engages the whole body with heavy emphasis on the back and core. This allows for a total body workout during each session and as a result, overall body strength and flexibility will increase. A typical dragon boat race is 500 meters in length, however, variations such as 100m, 200m, 1000m and 2000m races exist. A 500 meter race generally takes 2:20  to complete, with competitive teams reaching times slightly below 2:00. The Concord Pacific Vancouver Dragon Boat Festival consists of 100m. 500m and 2000m races. It is the largest dragon boat festival outside of Asia and hosts over 200 teams from around the world every June.

My Background

I first started dragon boating 2.5 years ago, when a classmate of mine asked if I would be interested in paddling for a recreational team during the race season. I was hesitant at first since it was weeks before final exam season begun. Going to practice turned out to be one of the best decisions I have ever made in my life. It has taught me the importance of teamwork and never giving up on your teammates. I now paddle competitively for Juice Dragon Boat, a local U24 dragon boat team. Our goal is to win the Canadian Dragon Boat Championships in the U24 division next year and the 12th International Dragon Boat Federation (IDBF) Club Crew World Championships in 2020.

Dragon boating has provided me with a second family. Some of the closest friends I have today, I met through dragon boating. Spending 6+ hours a week on a boat with my teammates gives me the opportunity to really get to know them. It has help me connect with other paddlers around the world, including my best friend Stephanie. Although we live on opposite sides of the country, we find time to keep in touch and stay connected through this wonderful sport. If you want to be a part of a tight knit community while staying active, then dragon boating is perfect for you.

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Why You Should Try Dragon Boating first appeared on Le Physique | Vancouver Personal Training.

Are you hunched over sitting in an office all day? Do you find yourself leaning to one side while standing? Both of these and many more daily activities can be the source of poor posture. This can lead to spine misalignment. The spine has a natural curve to it which allows for optimal functioning of the human body. Aside from the visible symptoms of poor posture, prolonged periods in unnatural positions can cause numerous internal problems to arise. This can include but not limited to muscle soreness and pain, increased stress and indigestion.

Muscle Soreness and Pain

People will find themselves being sore constantly. When you are hunched over, your muscles are working harder to keep the body upright, causing increased strain to affected areas. Poor posture puts additional strain on the spine which ultimately leads to lower back pain.

Increased Stress and Poor Mood

Poor posture is known to be associated with increased stress levels and gloomy moods. People who are slouched over have higher levels of depression and lower energy levels when compared to those who sit upright.

Indigestion Problems

You may think digestion is unaffected by poor posture but in fact it delays and prevents digestion from occurring. When sitting in a hunched position, the digestive system is compressed and does not allow for optimal functioning. The intestinal tract will have difficulty absorbing nutrients as well as moving waste causing constipation to occur.

But not to worry! These exercises will help treat poor posture.

Exercise 1 – Cross Scapular Retraction

• Step on one end of a rubber tubing or a band
• Using your right hand grab the other end of the tubing
• Standing upright and maintaining a straight arm raise the right arm diagonally from the bottom left side to the upper right side
• Do both sides and repeat for 10 repetitions

Exercise 2 – Wall Angels

• Stand shoulder width apart on a flat wall
• Externally rotate arms at the shoulder joint until the upper arm, forearm and back of the hand are flat against the wall
• Raise hands straight above head, maintaining contact with the wall at all times
• Repeat for 12 repetitions
• Make sure back is flat against the wall throughout the duration of the movement

Exercise 3 – Chin Tucks

• In a standing or seated position, maintain a straight back
• Roll shoulders back and look directly in front of you
• With two to three fingers, push chin and head back
• Hold for 5-10 seconds and repeat for 10 repetitions

Make sure to take your time when doing these exercises!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 Exercises to Fix Poor Posture first appeared on Le Physique | Vancouver Personal Training.

Anxiety? Try Bikram Yoga

It has been shown that Bikram yoga reduces cortisol levels and therefore decreases the body’s stress response. A special breathing portion unique to Bikram yoga called pranayama has calming effects. Done at the very beginning of class, pranayama forces the participant to slow down and deepen the breath, resulting in a relaxing state.

Heart Disease? Try Ashtanga Yoga

Ashtanga yoga, with its fast pace and aerobic poses, can help improve many factors related to heart disease. Ashtanga can improve cardiovascular health by boosting blood circulation, increasing lung capacity, and improving heart rate. Yoga also reduces stress, which plays a factor in blood pressure.

Injured? Try Iyengar Yoga

Iyengar yoga focuses on body posture alignment and strength. Each pose is held for a long period of time, but the use of props helps alleviate pressure on joints. This reduces pain and fatigue of the body by keeping the poses within the body’s boundaries yet builds strength, stability, and flexibility. By focusing on precision, Iyengar is less likely to cause further injury, as an instructor keeps a careful eye on every pose.

Premenstrual Syndrome? Try Vinyasa Yoga

Bloated, sore, cramped, or cranky? Vinyasa yoga just may be your solution! Although instinct may be to curl up in bed and eat a chocolate bar while you are on your cycle, getting active will help relieve PMS symptoms. As Vinyasa flows through a variety of poses, blood flow through your body increases, helping oxygenated blood reach the reproductive organs. Yoga has been shown to release endorphins, elevating your mood decreasing stress, further helping relieve those time-of-the-month symptoms.

Have you tried yoga for any of these conditions? Share in the comments!

Mika Fogelman – Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? Pt. 2 first appeared on Le Physique | Vancouver Personal Training.

Are you always feeling tired when waking up in the morning or feeling like you just can never get enough sleep? Healthy sleeping habits contribute to your overall quality of life leaving you more productive, emotionally balanced and energetic the next day. Here are 5 tips to help you get a restful night.

1. Have a consistent sleeping schedule and maintain consistent hours

Aim to sleep and wake up at the same time everyday. This helps set your internal body clock and optimize your sleep quality. Choose a bed time where you usually feel tired and if you are naturally getting enough sleep, an alarm is usually not a necessity. If you need one, try to set an earlier bed time.

2. If you have trouble sleeping, avoid naps especially in the afternoon. 

Similar to the tip above, maintaining a consistent sleep schedule can help optimize your sleep quality. Taking afternoon or power naps may disrupt your sleeping schedule that may leave you sleeping later and subsequently, waking up later than usual.

3. Avoid caffeine close to bedtime.

Caffeine is a stimulant that can temporarily help you stay awake and alert by blocking sleep-inducing chemicals. By avoiding caffeine close to bed time, it can help you feel less alert during the night when it is time for your good night’s sleep.

4. Exercise daily.

Reported by many studies, exercise improves sleep quality such as improving time needed to fall asleep and increased deep sleep. Studies also reported no significant difference exercising in the daytime or nighttime (1). Determining which part of the day you exercise is determined by your lifestyle and personal preference as long as it does not deter you from sleep. Moderate exercise is optimal but even light exercise is better than no activity.

5. Improve your sleep environment.

You can do this by making your bed a little more comfortable by rearranging your bedding or purchasing a new mattress or pillows. Make sure that your mattress is not passed its life span (generally 10 years) and that your mattress and pillows are of good quality. Allergens is also something to keep in mind of and ensure that your bedding is free of any allergens.

1. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine, 2017, 1-14. doi:10.1155/2017/1364387

Mika Pelaez – Kinesiologist / Marketing Coordinator

Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

The post 5 Tips on How to Sleep Better first appeared on Le Physique | Vancouver Personal Training.