🍏 Signs of Overtraining, 11 Bedtime Snacks & 7 Machines for Beginners

Issue #36 of the Naked Newsletter ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏  ͏ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­

NEWSLETTER - ISSUE #36

MAR 03, 2024 Issue # 36 — Weekly Wellness Wisdom   Welcome to the Naked Newsletter, your source for wellness and wisdom.  In this edition, we'll nosh on the perfect bedtime snacks for sleep, meet the world's oldest fitness instructor, uncover how to spot the warning signs of overtraining, and find out if DNA analysis can improve your fitness.

TOP 3 MUST READS OF THE WEEK Meet the Oldest Personal Trainer in the World Meet Tim Minnick, voted by the Guinness Book of Records as the oldest fitness trainer in the world. The 81-year-old trains Silver Sneaker clients out of Gold's Gym in Austin, Texas, and has no intention of stopping anytime soon. "In my opinion, it's just like buying an insurance policy. It's insurance against failing later on," Minnick said. Minnick proves that fitness inspiration comes in all ages. Can Your DNA Improve Your Fitness? Does your DNA play a role in your fitness levels and ability to recover? Some scientists say yes … maybe. Grand View Research reported that direct-to-consumer testing will increase from $1.9 billion in 2020 to $8.8 billion in 2023. Some countries, like Australia, are investing in the research, testing the DNA of National Rugby League players to customize workouts and improve performance. More research needs to be conducted, but the potential of analyzing DNA could change the way athletes train and perform. Avoid These 13 Warning Signs of Overtraining When you're passionate about working out, you look forward to getting after it as often as possible. Unfortunately, too much of a good thing can be counterproductive. Overtraining syndrome (OTS) can affect your performance and can sideline you for longer than you'd like. Back-to-back training days, under-eating, and lack of recovery can affect your energy levels and ability to perform at your best. It's important to listen to your body and be on the lookout for these 13 warning signs of overtraining.

HEALTH & WELLNESS Catch Some Zs With These 11 Bedtime Snacks Eating a bedtime snack is the cornerstone of many people's bedtime routines. While there are a lot of tasty options in the cabinets, you have to be careful about what you eat and how close you are before sleeping. In addition to potential weight gain, eating the wrong foods can be the difference between a blissful night's rest, having strange dreams, or a case of insomnia. So, what are the best options to nosh before bed? These nutritionists will ease your cravings with 11 bedtime snacks that can help you catch some Zs. Unlock Your Fitness Potential: 5 Reasons to Embrace the Buddy System   Working out alone is one of the best ways to get grounded by burning off stress, clearing your mind, and decompressing. However, research indicates that using the "buddy system" and training with a partner or in a group can keep you motivated, consistent, and willing to push harder than on your own.   A 2022 fitness study about social influence and physical activity found that social interactions between individuals during physical activities helped keep others consistent and lowered the chances of quitting.   When you join a spin class, yoga group, boot camp, or adult sports league; the social engagement keeps you coming back for more, no matter how grueling the workout.   Consider these 5 reasons for using the buddy system to improve your strength and social life. The Best Prehab Exercises for Shoulder Health The longer we work out and the older we get, the more time our bodies need to warm up. From old injuries to daily wear and tear, we don't move like we used to. Prehab exercises like loosening the rotator cuff, stretching the thoracic spine, opening the side body, and activating the lateral and rear delts, need to be done before touching weights. You may not be as strong as you were in your 20s, but doing shoulder prehab exercises can help you move more efficiently and with better form than when you were younger. Stop Machine-Hopping: 7 Machines for Beginner Workouts When you're new to the gym, having a solid workout plan is the key to success. However, unless you hire a trainer, pay for online coaching, have a more advanced gym buddy, or find a training program on your own, you may be wondering where to start. A foundational training program that works all of the major muscle groups can go a long way in keeping newcomers motivated and moving toward their fitness goals. Instead of machine-hopping and trying to figure out what to do, these 7 machines can give you the workout that you need. TRENDING ON SOCIAL Do You Use Unflavored or Flavored Protein Powder?   When it comes to protein powder, the choice between unflavored and flavored protein may seem simple at first glance. But you can't help but wonder, "Why is the other one so popular?"   Nutrition Coach Maya Valenti dives into this topic, explaining the pros and cons of each and how to find the best protein option to fuel your body.

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