Improve Sleep for Better Health

Sleep Your Way to Better Health!

sleep better tipsDid you know that sleep contributes to weight loss? It’s true! When you don’t get enough sleep, leptin (the hormone that regulates feeling full) decreases, and grehlin  (the hormone that regulates hunger) increases. Additionally, your basal metabolic rate (energy expenditure) decreases, meaning your body conserves energy and saves calories to help you function.

Improve your sleep with these 8 tips:

  1. Establish a routine. Try to find relaxing habits before bed.
  2. Keep a regular schedule. Try to go to bed and wake up at the same time each day.
  3. Cool off- keeping the room temperature low enhances melatonin production.
  4. Avoid eating right before sleep. Aim to eat your last meal 2-3 hours before bed.
  5. Exercise regularly, best early in the day or late in the afternoon.
  6. Limit caffeine 6-8 hours before bed to help improve sleep quality.
  7. Avoid alcohol- alcohol impacts REM sleep, which is important for memory.
  8. Turn off electronics. Use the time to let your brain and body relax!

Beyond the yawns or ability to focus, sleep regulates many functions that affect weight loss, or conversely, weight gain. Getting your sleep habits in order is just one more way to improve your health naturally, and will help to achieving your fitness and weight loss goals!

Happy sleeping…

reFORM Studios Personal Training, 1081-B East Montague Ave, North Charleston, SC 29405     843-284-3340

The Best Workout in Charleston!

reFORM Studios Free Saturday Bootcamp voted the Best Workout in Charleston!

So the votes are tallied, and the Best of Charleston 2014 by the Charleston City Paper is now on newsstands, so we can share that we made the top 5 but didn’t take home the top honors for Best Exercise Studio or Best Personal Trainer. (But we feel confident with your support we’ll be at the top of the ranks next year!) We did however win this Critics Choice Honor:

Best Workout to Tell Yourself You’re Going to Try Next Week for our FREE Saturday Morning Bootcamp!

best workout in Charleston bootcamp

SO we hope you’ll follow the advice of the Critics at the City Paper, and come try us out the best workout in Charleston for FREE on Saturdays at 10am! Our reBOOT group workouts are a little more varied than your typical bootcamp, and great for all ages and abilities because we modify the exercises for different levels. We promise you’ll have fun AND get a great workout in to start your weekend off right!

We meet at our studio, and plan to be outdoors unless the weather is dreadful, in which case we bring you inside. Rain or shine, we’ll be here, and ready for YOU!

reFORM Studios, 1081-B East Montague Ave, North Charleston, SC 29405    843-284-3340


Meet Our March Client of the Month

Marie Mixson is our March Client of the Month

This month we want to share Marie’s journey! If she looks familiar, it’s because she is already a member of our Wall of Fame, having made great progress in the Fall of 2012 as part of our reFORM School 12 Week Transformation program. We’ve had the pleasure of working with Marie as she wanted to improve her health to start a family and also run her first 5k, and then just two days after her race she found out she was pregnant! Marie continued to train at reFORM Studios through the first months of pregnancy, and now she’s back after giving birth to a beautiful baby girl to focus on getting fit again.  Check out her pictures from her first race (The Pajama Run, Dec 8th 2012) and later with her beautiful family, husband Mark and daughter Rosalind in Sept 2013.

Marie Before and After baby

So we asked Marie to share her thoughts on starting a program twice now with us! Here’s some notes from her interview, in her own words.

reFORM Studios: “What made you decide you wanted to or needed to start a program?”

Marie: “Initially, I needed a lifestyle change and I wanted to be healthy with a low BMI because we wanted to start a family. After having gone through that process, I know what it feels like to be at my ideal weight and I want to get back there post-baby. Exercising makes me happy and I sleep better.

reFORM Studios: “What results have you achieved since starting your program?”

Marie: “The first time I lost 25lbs and several inches all over. I gained a positive attitude about myself and looking at my reflection was no longer a bother. Since I’ve been back for a few weeks, so far I have lost 2lbs and I feel like I am getting stronger. My core feels weak, but it is getting stronger.”

Marie transformed in 12 weeks of personal training reFORM School

Here’s a snippet from Marie’s first program, and the progress she made in only 12 weeks, leading up to her first 5k!

reFORM Studios: “What do you like best about our program/having a trainer?”

Marie: “I need an appointment to keep me accountable most days. If someone is expecting me somewhere, then I show up instead of making that turn to go home. It’s so easy to just go home. Also, my trainer knows me, my needs, my strengths, my weaknesses, and can move me forward. My trainer changes things up so I’m not doing to same boring thing every time I exercise. She checks in with me to see how my week is going. She can see results even when I can’t.”

reFORM Studios: “What would you say to someone on the fence about joining our program?”

Marie: “Have you decided you are ready to make a change? You have to be ready. One day I woke up and decided I needed help to reach my health goals. The same is true now. I waited six months after my daughter was born to start at the studio again. I started round 2 when I was physically and mentally ready.”

Cheer Marie On!

If you see Marie around the studio or out around town, give her a BIG CONGRATS and cheer her on for her second round of working to get fit and drop back to her ideal weight! As she says, it takes commitment to decide you are ready for change, and we applaud her for once again making the commitment to her health and her family, and for choosing us to help her get there!

Are YOU ready for change?

If you’re truly ready for change, and need some help to achieve your goals, request your free consultation today! We’d love to chat about some of our programs to see if they would be a good fit to help you get reFORMED.

reFORM Studios Personal Training, 1081-B East Montague Ave, North Charleston, SC 29405    843-284-3340

Win $1170 in Free Personal Training!

Enter our Facebook Contest and you could win $1170 in Free Personal Training with reFORM Studios!

You’ve been thinking about getting into shape. You know summer is right around the corner, and that means shorts, tank tops, and the dreaded swimsuit! But you’re not sure where to start, or what’s possible in a few short months.

This could be your lucky day! From Mar 7th-Mar 21st, reFORM Studios is running a  Facebook contest and giving one lucky winner a 3 Month Personal Training Package worth over $1170! Yes, $1170 in Free Personal Training!

win free personal training

Entering is simple: Just visit the reFORM Studios Facebook Contest tab, and then:

  1. Like us!
  2. Enter your email so we can contact you if you win
  3. Share with friends for additional contest entries!

It’s that easy! If you’re our winner, you’ll be treated to a full 3 month program on us, and we’ll help you work towards whatever fitness or health goals you have, including weight loss, dropping a few clothing sizes, reducing medications, feeling better, or just toning up for summer!

We want to help YOU get reFORMED with us for summer, so Enter NOW and have your chance to win free personal training!

On a cell phone or tablet? Click here instead!

Don’t want to wait to see if you win? Request a Free Consultation today to discuss starting one of our training programs right away!

reFORM Studios Personal Training, 1081-B East Montague Ave, North Charleston, SC 29405     843-284-3340

Meet our February Client of the Month

Our Client of the Month for February 2014 is…. Susan White

Susan flexing newly defined musclesSusan White

Age: 35

Occupation: Pharmaceutical Product Development

Susan discovered reFORM Studios in the summer of 2013, after finding us online and attending one of our weekly free Saturday bootcamp workouts. She was planning on running her first half marathon at the time, and wanted to work on improving her running as well as building her general strength. She began training with Heather in June twice a week, and has maintained a steady training schedule ever since.

susan running contrast

Look at the gun show in her half marathon pic on the right!

Since beginning training, Susan completed her first half marathon, the Rock and Roll Half in Savannah. She finished very near her goal time of 2:00 hours, and in comparing photos from from her half marathon in November 2013 to her previous 10K (Cooper River Bridge Run) in April 2013, she was happy to see so much more definition and muscle tone, especially through her arms. (check out her gun show!) Gaining definition was her goal with Heather, and in just her arms and waist alone, she trimmed off 4.5 inches of bodyfat during the months of training before her half marathon!

Susan on the TRXSusan says she loves training with Heather because she keeps her motivated and holds her accountable when she may be feeling less-than-motivated. “I generally know what I need to do, but I just need the extra push to make sure I do it.” She’s looking forward to seeing how much strength and conditioning she can gain in her next 6 months of training, just by being held consistent to her program and having Heather continue to motivate her to build upon previous gains.

To anyone considering starting a program at reFORM Studios or coming to check us out, Susan’s advice is to try out our free Saturday morning workouts, just like she did, to interact with all our trainers and see what it’s like to work with us. “Give it a shot, and see how you like it!” Great advice as a place to start, following the footsteps of our February Client of the Month, Susan White!

Ready to work on your own gun show?

Request your free consultation today, or join our next free Saturday morning workout to test us out!