The correlation between sleep and weight gain

One of the most important aspects of maintaining a healthy lifestyle is the time we sleep and the quality of that sleep. It is important to know that sleep deprivation increases your hunger enzyme, ghrelin, which in turn increases in your hunger, which eventuates in you gaining unnecessary weight.

As you can see from the graph, not sleeping enough has negative effects even on your behavior by increasing opportunities to eat. 

Do you want to lose weight or maintain it? Remember that adults should sleep 7,5-9 hours per night.

How about teenagers and children? Just watch the video above and listen Nathan talking about it. 

PRODUCT OF THE MONTH - Ultra Muscleze Magnesium

Magnesium is an important supplement in both muscle recovery as well as general health and well being. Magnesium has been shown to decrease muscle soreness and aid recovery in the muscles by helping the muscles to relax. People who suffer from chronic muscle cramps and spasms may be deficient in magnesium. A magnesium supplement will help to reset the magnesium/calcium balance and restore the muscle tissue quality.

One of the main benefits of magnesium is that it decreases cortisol (the stress hormone); it also regulates melatonin and blood pressure. The decrease in cortisol greatly increases sleep quality, so if you are struggling to sleep, I highly recommend taking a good quality magnesium supplement before going to bed.

Ultra Muscleze is grade A magnesium with a perfect balance of magnesium and calcium, as well as the added benefits of amino acids and taurine, glutamine and carnitine. These nutrients all aid muscle repair to maximize the benefits of ultra muscleze in training recovery and sleep quality.

Client Of The Month May

Celine Racmacher

I’m nearly 45 years old (in 1 month) , French, married with one daughter of 3.5 years old, who was born in HK.

I have always done sports since I’m young and done many of them (tennis, running, kayak, ski, swimming, bike, gym, yoga, wuwang, golf, hiking). I’m a very active person and I have difficulties to stay without doing anything!

Sports and action are necessary to me, to feel well.  After my pregnancy, I started again but with up and downs and not on a very regular basis. I also had a very difficult start with our baby as she was very sick and spent 1st 6 months in hospital, therefore I fight my "tiredness and depression" with too much chocolate and French cheese/wine/ baguette ;-) and gain some weight. Then unfortunately my yoga club moved and I could not find one nearby my home or office and so was not very active. 

Last year, we have moved our office in Regency centre and I went to the public swimming pool nearby every week to swim 1 km from April through October.  After its closure, I felt I need to do something and I discovered that there was also a "gym" in the building and this is how I found EPT!! Lucky me :-)

My main target is to be fit again, to feel energetic, active (even I don’t loose much weight; this is not my main target). I find EPT helps me a lot in this way, with a very professional and dedicated approach, taking care of my body history and pain and pushing me step by step to harder things. All coaches are very kind and professional and the fact that we are only 4 people in the class is also a good point. And, of course, it is very convenient for me as I only have 5 floors to go to be there.

Doing sport or staying outside is one of my favourite hobby and my husband and I do hiking every weekend. But, I also like to do things with my daughter, go out with friends, enjoy beaches in HK, explore all aspects and places of HK, travel, cook, test some new restaurants (for French people, cuisine and food is an important part of life ;-)) and shop till I drop!

We are living in HK for 6 years now.
When we were based in Paris, my husband and I came and spent a lot of time in HK in our previous jobs. We both loved it and we always had in mind to move here one day if possible. Approaching 40 years old and having a job change, we thought the time has come to move!

We packed our luggage and arrived here 6 years ago. Since then, we are working together in my husband s trading company (specialised in fashion accessories and shoes). Living here allows us to be closer of all our production sites even my husband has to travel to Europe nearly every month to meet our customers there.

I love HK, its energy, the fact that is it really international, the big city from which you can escape in 10 minutes and stay on the beach or hike in the countryside, the high service level, the safety, the high level of education for our daughter, etc... and even the hot weather.

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Mark Dineley

Growing up I was always into sports including rugby, soccer, running, and golf. Moving to Hong Kong most of time was committed to running my business and I set no time aside to focus on exercise. I am now trying to at least commit some time to this on a weekly basis to make an effort to get back to leading a healthier lifestyle and exercise again. EPT offers this and I enjoy the flexibility and convenience as well as the trainers approach.

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Youth Female - Sarah Elisabeth Page

My hobbies are netball and sailing. No matter how many bruises, scrapes and twisted ankles I get, I continue to play passionately in those sports. 
My dreams are to become a successful lawyer and sail and travel around the world. (But I'm only 14, so still trying to work out how I'm going to do both demanding and time-consuming things at the same time.)

I train because I need to be fit for the sports that I do and it's a brilliant way to de-stress. It's also a way to challenge yourself by getting pushed to your limits. Trust me, once you've trained hard and tried your best, you get the best feeling in the world - which is to be really proud of yourself. 

Youth Male - Edoardo Tanas

Edoardo is a smart young man who knows what he is doing in the gym. He is also an outstanding competitive windsurfer and works on his strength and conditioning at EPT under Danny Atamo.

Do You Have Computer Pain?

Laptops and desktops: what’s the difference?

The selling point to laptop computers and other portable electronics devices is their mobility. Unlike a desktop, we can use them anywhere we want and the varied positions we can use are limitless. The downside to this flexibility is that we often find ourselves contorted into awkward positions which may seem comfortable at the time, but can wreak long term havoc on our muscles and joints.

While logging long hours in a sedentary position at a desk presents health concerns of it’s own, experts have been developing remedies for this. We have ergonomic chairs and other equipment that have been designed to alleviate pressures on the body, specifically the back.

Laptops and other portable devices are a different story entirely. Everybody has their own ‘favourite position’ making it difficult to effectively combat the inherent health risks. 

What is the best way to use a laptop?

With the large screen options available today, the best way to operate a laptop is as one would operate a desktop. Sitting in a comfortable chair with adequate back support while taking breaks to stretch and keep mobile represents the ideal.

However, doing this also minimizes the practical use of a laptop. We want our portable computers to be portable, not stationary!

One of the most common places people like to use their laptops are in bed or on a couch. When doing this, the ideal position is lying down on the back, with the knees kept up and the laptop or tablet placed on the thighs. In the diagram below, with the red dots marking possible stresses on joints and muscles, we can see that this position (top left) has none.

Laptops are portable and can be used in a variety of different positions, but those using laptops for extended periods should take their physical health into consideration and maintain a healthy body position

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Thousands upon thousands of people in Hong Kong suffer from back pain every day. In fact, back pain is one of the most common reasons for patients to visit a primary care physician. Whether spine and back problems result from an accident, injury, or have crept up over time, back pain can often be misunderstood. Back pain affects everything that you do, from work to play, and ultimately your quality of life.

REGISTER FOR OUR FREE 3 VIDEO

"BACK PAIN AND DRAMATICALLY REDUCE IT!"

SERIES

Register here for our free video series on back pain.  In this guide you will learn about key components of back pain,  how we can work in Hong Kong with back pain,  and more importantly, exercises to help mobilize and strengthen the lower back.

First Name * Last Name * Phone * Email *   Submit

EXERCISE OF THE MONTH

Good for:

• Core Stability
• Buttocks Strength
• Knee Strength

Perform 3-4 sets of until you can do 2 less repetitions than failure or form is compromised.

Stop If you experience:

• Knee pain
• Back pain
• Consult a physiotherapist or Osteopath

STRATEGIC ALLIANCE OF THE MONTH.

Coco Jax

Rehydrate in Style with Jax Coco!

Jax Coco is a premium coconut lifestyle brand, providing an innovative range of exciting coconut products, packaged in a minimalistic design aesthetic to fit with positive, modern lifestyles from morning, noon to night.

Sourced directly from the Philippines, Jax Coco’s 100% pure, premium coconut water is a refreshing and thirst-quenching choice for pre or post workout hydration. With five essential electrolytes: potassium, magnesium, sodium, phosphorous and calcium, Jax Coco will help maintain fluid balance in the body.

Potassium is crucial to smooth muscle contraction and can help prevent muscle cramps. Jax Coco contains no added sugars, sweeteners, colours or flavours – making it a perfect all-natural choice

Jax Coco uses premium grade coconuts and a special micro-filtering process to ensure a fresh and smooth taste.  It is also low in calories, gluten free, and suitable for both vegetarian or vegan diets. The Jax Coco product range also includes flavoured coconut water, extra virgin centrifuged coconut oil, a dedicated kidz range as well as toasted coconut chips.

For further information regarding Jax Coco, please contact info@jaxcoco.com

PRODUCT OF THE MONTH

Coco Jax Coconut Water

Envisioning a product that could make coconut water more prevalent in an industry filled with sugary sodas and artificial beverages, the Jax Coco Team started to produce 100% pure coconut water, containing no sugar or preservatives, for the Asian market.

Jax Coco is a natural isotonic beverage that contains the same level of electrolyte balance as we have in our own blood. This means that the body recognizes it and uses it as quickly as it would water. Coconut water is ideally taken after exercise or on a hot day as it replaces the electrolytes lost due to perspiration.  It’s a great thirst quencher and is ideal for anyone trying to lose a few pounds.

Giveaway:  the first 5 people to write in and let me know what they like about Jax Coconut water will receive a free Jax Coco goodie bag.  Send emails to info@eliteptstudio.com, subject line: I Love Jax Coco

INTRODUCING OUR STAR TRAINER – IGNACIO ELOSU

Ignacio Elosu

Ignacio, known to his friends, clients and peers as Nacho, hails from Argentina.

He is a friendly, easygoing person who loves life, Rugby, travelling and training.

Since aged 21, Nacho has immersed himself at the highest level of his number 1 sport – Rugby, and spent most of his adult life playing professionally for the likes of the Harlequins, Castres, Tarbes, Viadana and Exeter.

Playing sport at this level has afforded him the opportunity to work with, and learn from some of the best coaches and trainers in the industry. This has given him a perfect platform to build his career as a Personal Trainer.

Nacho has a degree in Sociology and Psychology. He is IRB Coach Level 1 & 2 Certified and also holds a current NASM Certificate.

He enjoys training children, particularly youths as they respond so quickly, but also children and adults. Nacho is well educated, fair, consistent and always ready for a laugh.

TRAINER OF THE MONTH

Rob Loftin

My name is Rob and I gradually grew into health and fitness, more from necessity than anything else. Years ago I worked in an engineering office at a computer and everyday my body would feel terrible from consistent seated inactivity, so I gradually started moving, more and more. The more I moved and stretched, breathed and strengthened, the better I felt. This road lead me to where I am today.

Simply put, I am British guy that can't sit still!  I’m passionate about movement, human potential and helping others, myself included, to live a long, prosperous and pain free life.

I started my health and fitness journey approximately 15 years ago and have continued to self-study along the way. The more I learnt, the more I realised I need to learn. The human body is an amazing, complex and thoroughly interesting being when looking at health preservation and the ability to growth through movement, diet or even breathing.

I trained in the UK and then followed different courses and masters in different areas to get a more holistic picture of health, movement and vitality. The same shoe will not fit everyone so you have to know how to adapt the shoe for every foot!

I like to teach gymnastic style playful movement, which enables us to regain the ability and freedom that we had as children. Remember swinging away on the monkey bars for hours? Well, if we relearn these skills and keep working at them, there is no reason why we can’t pop a cartwheel or drop for a roly-poly well into our 90’s!