We have a lot to offer in the way of helping you get healthier, but our main services are –
Group Training – Functional Fitness and HIIT classes for all ability levels. HIIT classes are on Tuesdays and Thursdays at 8:30a and 6p.
Jiu Jitsu – Grappling based Martial Art for all ages. Tuesdays, Fridays and Saturdays.
Personal Training – Individualized programming 1 on 1 with a trainer
Small Group Training – Individualized programming with no more than 4 a to group
Youth Sports Performance – Specialized for young athletes ages 7-13
Nutrition Coaching – Personalized Nutrition program intended to help you reach your dietary goals whether that’s lose weight or put on lean mass.
If you would like more information on any of these services please reply to this newsletter with a MORE INFO reply.
Celebrating Member Milestones
Join us in a huge round of applause for our incredible members who are hitting major milestones this month. Your hard work, determination, and commitment inspire us every day. Thank you for making our community stronger. Here’s to many more years of growth, goals, and grit together:
- 1-Year Milestone
Diana Pedraza - 2-Year Milestone
Jackalynn Vigil - 4- Year Milestones Cheryl Davis and Lisa Fahrner
- 7- Year Milestone Rylan Siroshton
To all of you, congratulations! Your dedication is a testament to the power of consistency and the resilience of the human spirit.
April Focus: Improve your sleep!
Quality sleep is a cornerstone of effective recovery, playing a pivotal role in physical health, cognitive function, and overall well-being. Enhancing sleep quality can lead to improved mood, better athletic performance, and a more robust immune system. Here are several evidence-based strategies to help you achieve restorative sleep:
1. Establish a Consistent Sleep Schedule
Going to bed and waking up at the same time each day helps regulate your body’s internal clock, facilitating easier sleep onset and wakefulness. Consistency reinforces your sleep-wake cycle, promoting better sleep quality. NIH News in Health
2. Create a Relaxing Pre-Sleep Routine
Engaging in calming activities before bed can signal your body that it’s time to wind down. Consider practices such as reading, taking a warm bath, or gentle stretching. Avoid exposure to bright screens and stimulating content, as they can interfere with melatonin production and make it harder to fall asleep. CDC Blogs
3. Optimize Your Sleep Environment
Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and minimize noise and light disruptions. Using blackout curtains and white noise machines can be particularly effective. Sleep Foundation
4. Be Mindful of Food and Drink Intake
What you consume, especially in the hours leading up to bedtime, can significantly impact your sleep quality: Sleep Foundation
- Limit Caffeine and Nicotine: Both are stimulants that can interfere with your ability to fall asleep. Aim to avoid them in the late afternoon and evening. NIH News in Health
- Moderate Alcohol Consumption: While alcohol might initially make you feel drowsy, it can disrupt sleep later in the night.
- Consider Sleep-Promoting Foods: Certain foods may enhance sleep quality. For instance, foods rich in tryptophan, such as turkey, can improve sleep latency and quality. askerjeukendrup
5. Incorporate Regular Physical Activity
Engaging in regular exercise can help you fall asleep faster and enjoy deeper sleep. However, timing is crucial—try to complete workouts at least a few hours before bedtime to allow your body temperature to return to a level conducive to sleep. askerjeukendrup+5ChoosePT+5NIH News in Health+5
6. Manage Stress and Clear Your Mind
Stress and overthinking can hinder your ability to fall asleep. Techniques such as meditation, deep breathing exercises, and progressive muscle relaxation can help calm your mind and prepare your body for rest.
7. Limit Napping During the Day
While short naps can be refreshing, long or irregular napping during the day can negatively affect your nighttime sleep. If you choose to nap, keep it brief—around 20 minutes—and avoid napping late in the afternoon. ChoosePT
8. Seek Professional Guidance When Needed
If you’ve implemented these strategies and still struggle with sleep, it may be beneficial to consult a healthcare provider or sleep specialist. Persistent sleep issues could indicate underlying conditions that require professional intervention.
By prioritizing sleep and adopting these practices, you can enhance your recovery process, leading to improved physical performance and overall health.
Stay strong,
Shane Rider
Kiowa Fitness
