• Consequences of Sleep Deprivation: 

    Sleep gets you through much more than a long day at work. It’s essen-tial for our daily lives and our future. There are multiple long-term conse-quences to sleep deprivation. Some of the main ones include: 
    1. Immune system failure
    2. Diabetes
    3. Cancer
    4. Obesity
    5. Depression
    6. Memory loss
    Studies also show that it encourages Alzheimer’s and heart disease in both men and women. So, to live a complete healthy life, you need more than 

    Steps to better sleep: 
    1. Consistency—Having a consistent bedtime and wake time plus or minus 30 minutes will help your body set a schedule and get better quality of sleep. 
    2. Caffeine—Most people rely on caffeine to get them through their day. If you can’t cut caffeine out of your diet than try to give yourself a time limit and stop drinking caffeine by 2:00pm every day so that it is out of your system before you are ready for bed. Even if you are someone that falls asleep fine with caffeine still in your body, the value of your sleep is still going to be low. You won’t be able to fall into a deep sleep and the chances of being exhausted the next day are much higher. 
    3. Alcohol—Alcohol is another thing that should have a curfew. Try to stop drinking alcohol 3 hours prior to going to bed. Although it helps you relax, it has been found to disrupt sleep and doesn’t allow you to pass through all three stages of sleep that are necessary for quality sleep. 
    4. Exercise—Everyone knows that exercise is good for them, but did you know that it helps you fall asleep and stay asleep for the 7 to 9 hours that you need? The National Sleep Foundation surveyed 1,000 adults between the ages of 23 and 60 and those that exercises reported to have better sleep than those what did not exercise even though they slept the same amount of time of about 7 hours. Try to avoid late night workouts, preferable 4 hours prior to bedtime. Get moving in the morning to give you energy throughout the whole day. Also, try to be active at least 150 minutes a week; that’s only 20-30 minutes a day! 

    5. Screen time—Did you know that 71% of people have been found to sleep with or next to their mobile phone? 3% of those individuals sleep with their device in their hand, 13% said they keep it on the bed, and 55% said they leave it on the nightstand. So, we all know that of the 71%, the majority of those users are on their phones or tablets before they go to bed for the night; some even using them in the middle of the night if they wake up. What many of these users may not know is that looking at the screen on their devices or television is preventing them from a restful night of sleep. Studies have shown that the blue and white lights that come from your electronic devices prevents our brains from releasing melatonin, the hormone that tells our body it’s time for bed. This makes it harder for us to fall asleep and causes delays throughout our sleep stages. It has been found that for every hour of screen time before bed, sleep quality is decreased by a half an hour. So, try to put your phones, tablets, laptops down and shut off TV’s 90 minutes or more before bed. Instead, try reading a book, do some yoga or meditation, or maybe take a hot bath to help you relax.
    Class Descriptions
    Guts and Butts
    Join in on this extreme, yet fun class that focuses on your abs and glutes to have you feeling ready to bring on the summer months.
    Boot Camp
    Participate in this intense class that will have your whole body moving and active throughout the course of the hour. We will work on all major muscle groups as well as the little ones that most often get left out!
    Lower Body
    Don’t miss out on the opportunity to shape your hips, glutes, and thighs in this exhilarating class that will have your legs burning for more!
    Stretch it Out
    Stretching should be an important part of every day. Join in on our stretching class to help relieve any sore muscles and learn ways to stretch on your own to help improve your flexibility.
    HIIT/Stretch it Out
    Be sure to join in on our weekly HIIT Class that incorporates 25 minutes of High-intense exercise followed by 25 minutes of stretching and relaxation!
    Interval Stations
    This class will follow a similar pattern to the HIIT class but at a moderate intensity to allow us to go the full hour without fatiguing too quickly!
    Booty Ballet
    Join in on this moderate intensity, booty burning class that will also help improve your balance by incorporating exercises that will have you feeling as graceful as a ballerina!
    Tank Top Arms
    Enjoy a class that will give your legs a break and tone those arms for tank top season as we hit the major muscles as well as those small ones that tend to get neglected!

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