She Said/She Said: Fitness, Fuel and Sleep Habits
We tapped two of our local fitness and health experts, Adrien Cotton of Adrien Cotton Wellness and Dr. Shara Posner of Back to Health Center to gain insight into their strength training, energy fuel and sleep habits. If anyone is mindful of self-care and makes the most of each precious moment to fuel their body — it’s these women. Here are some helpful insights to reignite our spring fitness and health journey.
Describe your workout routine. What time do you work out, or do you exercise throughout the day?
Dr. Shara: Overall, my day is pretty structured and routine, but I find comfort in that. It helps me stay organized and focused throughout the day. My health and wellness are a priority for me, so I make sure to incorporate healthy habits and practices into my daily routine. It may not be the most exciting or adventurous day, but it works for me and keeps me feeling balanced and energized.
I usually run to the gym during lunch, following a weight lifting program from my trainer, Chase Grafton. I emphasize weight training as I get older to protect my hormones and keep my bones strong. I lift weights five days a week and add cardio to two of those days usually in the form of HIIT (F45) or walking.
The other two days are recovery days. For example, on Wednesdays, I take a rest day and nap on a Pemf mat with infrared light therapy in my office and on Sundays, I like to play Mahjong. In the afternoons, I continue treating patients until around 6 PM.
Adrien: I train every day. I have a fairly planned and structured routine. There is always a goal in mind with those programs too. Some weeks it may be off, like when I travel and it’s too cold to run and the hotel has no gym (this just happened in CA!). I have a coach who sends me programs every two months; Yes, I stick to the same program for two months. I love it so much. I master those movements and feel like Wonder Woman!
I tend to hold 1-2 days for super light workouts. They may be the same length in time, yet I approach them with more ease. The other five days I aim to hit it pretty hard. Now that the weather is starting to heat up, I'll be on the road at least one day a week running. I take about 10-15 mins each day to warm up and at least five to cool down. This sets the tone for the beginning and the end.
Adrien Cotton, Adrien Cotton Wellness
Your go-to fitness move when traveling or short on time?
Dr. Shara: I really enjoy F45 and this is my go-to workout when traveling because it’s quick and most areas have one. In fact, I went to F45 in the Cayman Islands!
Adrien: I will throw in a 5 or 10 minute flow. It can be 4-5 rounds of bodyweight only or light weight work: push ups, squats, presses, lunge, jumps.
When I travel I still train. In fact I often train just as hard if not harder since I'm not on a timeclock like I am here in Alexandria. I find the gym as soon as I arrive. I bring my bands and program with me and presto - I am in my zone. I tend to wake up before my family anyway so I can get it in before our plans for that day.
What food/nutrients do you take to fuel your workouts and recovery?
Dr. Shara: My day typically begins at 5am. After waking up, I quickly get ready and head to the kitchen to prepare my breakfast and pack my meals for the day. I thrive on routine, enjoying the same breakfast every morning – eggs with egg whites and a gluten-free English muffin. I also pack my vitamins, including Nutrafol, NRF1, NRF2, and collagen supplements. I grab a cup of coconut crunch coffee (thanks for getting me hooked Megan Podolsky) and head to the office, where I see patients from 7am to noon.
During my busy mornings, I make sure to have protein snacks to keep my energy up. I prefer Nugo bars and Koia drinks because they are quick and easy.
Adrien: I drink BCAA (branch chain amino acids) for my workouts. Most don't add in a post workout meal. My workout is also one way I know I will get to my water goals for the day. I tend to drink at least 32 ounces during my workout. Then I have just another 32 to get to for the rest of the day. I do want to add LMNT electrolytes this year as the days begin to heat up.
I aim for 100 grams of protein every day. Rarely do I reach it. Yet this is my workout food. I train hard so I need to eat to support my workouts, my busy lifestyle and my desire for quality sleep.
Share your sleep routine.
Dr. Shara: After work, I change into comfortable clothes and spend time with my family. I prepare dinner for myself and my husband, keeping it simple with a protein and vegetables or a starch like sweet potatoes. I indulge in a Yasso bar for dessert. In the evenings, I enjoy reading romance novels or watching a show before finishing my bedtime rituals, including using a red light mask.
I aim to go to bed early, preferably by 9 PM no later than 10PM, to ensure I am well-rested for the next day. This routine may be simple, but it is essential for me to feel my best.
Adrien: Sleep quality starts in the morning. I start my routine as soon as I wake up that day! Our circadian rhythm plays an enormous role in our sleep. I aim to get to the sunlight as soon as possible - even if it is a two minute walk outside to tell my brain - "Hello, it's the morning!"
As the day progresses, several things below are habits of mine. I truly believe the reason I'm in the best shape of my life and sleep better than ever is because: I make sleep a top priority for me and for our teens.
1. No liquid two hours before bed.
2. Dim the lights throughout the house as soon as the sun is setting.
3. I'm upstairs 80% of the time by 8:30pm, and in bed consistently by 9:15pm.
4. The routine is the same every night. Walk with William after dinner, wrap up any last minute work stuff, change clothes to cozy wear, take an epsom salt bath or shower, brush teeth, wash face, get in bed, read, lights out.
5. No light comes into our room. We even turn over the alarm clocks so literally it’s pitch black. Temp set to 66 degrees. My blankets, sheets, etc. are perfect for my sleep. I've spent years developing the perfect bedding. It makes a huge difference. No electronics in the bedroom.
6 If I’m out in the evening, which is rare, I try my best to follow the same steps as much as possible.
7. Eight to 10 deep belly breaths when the lights are out.
8. ZZZZZZ
Dr. Shara Posner, Back to Health
What are the benefits of strength training as women get older?
Dr. Shara: After the age of 30, women start losing muscle about 3-5% per decade and that accelerates after 60. Strength training for women is important for maintaining muscle mass, bone density, and overall strength as they age. Muscle mass is a predictor of your metabolism as well, more muscle means more calories needed to maintain. Finally, strength training can also help prevent falls and injuries, improve balance and mobility.
Adrien: We need muscle. I don't believe anyone has discovered a way to keep or gain muscle without resistance training. Muscle extends our lives, balances our hormones, and helps us stay lean. We start to lose it at the age of 30. Muscle brings confidence, strength, injury prevention and a myriad of emotional, physical and relational benefits. I could go on forever on this one.
When we strength train, we must get to know our body -- we think through the intended muscles we are trying to work and we definitely FEEL when we are not doing something right. Our body sends us an immediate signal. We think through what we are doing instead of racing through workouts.
Most people don't realize we are working our nervous system when we train. Our nervous system tells our muscles to work. Our nervous system loves to strength-train. We were primarily intended to do so!
Adrien will be hosting a webinar on Friday, May 10 on "How to Stop Little Stressors from Becoming Big Stressors." Register here.
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