Your Strength

💤 You've been told the magic number is 8 hours of sleep.

New research on nearly 61,000 adults says you've been chasing the wrong number.
When scientists tracked a full week of real sleep data (not a questionnaire, but actual wrist monitors), the people with the most consistent sleep schedules were up to 48% less likely to die over the next 8 years. Cardiometabolic deaths? Down as much as 57%.

And here's the kicker: how regular your sleep schedule is, predicted mortality better than how long you slept.

Translation: a steady 7 hours every night beats 5 hours on weeknights and a 10-hour weekend coma.

🚂 Your body is basically a train station. It doesn't care how many hours the trains sit parked. It cares that they show up on time. Same bedtime, same wake time, even on Saturday.

So before you stress about hitting a perfect eight, just pick a wake-up time and defend it like it's a paying client. That one habit might do more for you than any supplement on the shelf.

Researchers tracked 60,977 UK Biobank adults (average age 63) who wore a wrist monitor for a full week, racking up over 10 million hours of real sleep data, not self-reported guesses. They built a "Sleep Regularity Index" (how closely your sleep/wake pattern repeats day to day) and followed everyone for about 8 years to see who was still around.

👉 Key Findings:

😴 Regularity crushed it: The most regular sleepers were 20 to 48% less likely to die from any cause than the least regular, across the top four-fifths of the group.

😴 The heart loved it most: Cardiometabolic deaths dropped by as much as 57% in the most regular sleepers.

😴 Cancer too: Cancer mortality was 16 to 39% lower with more regular sleep.

😴 Consistency beat quantity: Sleep regularity was a stronger predictor of mortality than sleep duration. Statistically, when you sleep edged out how long.
Real data, not a diary: Findings came from week-long accelerometer recordings, so this isn't people fibbing about their bedtime on a questionnaire.

Christine has been a huge asset to our team at YS! Reach out for more information on working with her!

👉 Come check us out!

😎 New mover, recovering from injury, looking for community? Everyone welcome.

While there is always room for getting off into the weeds (and you know someone is going to have some attitude about taking a stance, BUT….)

😎 In general you want your most mechanically and CNS challenging activities to be at the start of your training session [think your rear foot elevated split squats, dead lifts, and barbell squats are immediately after warm up.]

👉 As the session progresses you can add in exercises that are less intense, exercises that are focused on a single joint or single muscle group.

➡ This means the hard complicated stuff comes first and easier, less complicated stuff is how you finish, thinking bicep curls, calf raises and lateral delt flys.

👉 Try applying this principle to your next workout at home or in the gym. Keep the hard stuff in the beginning of your workout, while you are fresh and strongest. Save the stuff you can easily do and commit to until the end of your workout. This way, you know you are challenging yourself to do the hardest things well and safely and not only working on the easy things that you will do all the time anyway.

This is what keeps us going .... 🩵

💪 Most people train to get strong. New research says you might be chasing the wrong number.

⚡A study of nearly 3,900 adults followed for almost 11 years measured both muscle strength (how much you can lift) and muscle power (how fast you can move it). Power won by a landslide.

People with the lowest muscle power were 6 to 7 times more likely to die over the next decade. Grip strength alone? No significant link once they accounted for age and health history.

👟 Here's the difference. Strength is grinding a heavy weight up slowly. Power is moving a lighter weight fast. It is the thing you use to catch yourself when you trip, climb a flight of stairs without stopping, or stand up off the floor without using your hands.And here is the good news: power fades faster than strength as we age, which means it has the most to gain when you actually train it.

⏩ So this week, I don't want you to just lift heavy. I want you to add a little speed. Stand up out of a chair fast. Push the weight up quickly (then lower it slow). Move like you mean it.

😎 Your future self, the one chasing grandkids at 75, will thank you.

👉 Read this entire research article... link in bio!

🩵🩵 Join us on August 8

We will move through 8 different stations to challenge yourself, leaving stronger and ready to take on the rest of the weekend. Stay after the workout for light snacks and coffee, plus time to connect with the other amazing women!

👉 Going with the theme... only 8 spots! Be sure to sign up - link in bio!

📅 Mark your calendars!!

👉 August 8 | The Strong 8 with Coach Christine
👉 August 12 | FREE Injury Screen with Dr. Kayla Scotch from Valley Performance PT
👉 August 21 | Last day for classes

💜 Be sure to sign up... links in bio!

🩵 Join us this Saturday at 9:30AM for our YS Celebration event! Light refreshments, enjoying each other's company, no agenda, just being present... celebrating all the friendships, the memories, new partnerships, what we have accomplished the last several years, and the exciting things to come!!

👉 Sign up in bio!