Welcome to September BMI Crew!

Hope you all had a relaxing Labor Day holiday weekend and are ready to go full speed ahead now that summer vacations are over and the kids are back in school.

It’ll be worth your screen time to check out Amy C Rad’s article on why minimizing screen time is crucial to your overall health.

Our Good For You Recipe this month is a Fresh Herbed Avocado Salad that not only look and taste good, it’s going to fill you up with all the heart healthy Omega 3 fats.

Our MyZone TV and App is all set up and ready to go. See the Get Into MyZone section for the 411 on how to get your belt and app so you can start working out harder and smarter!

Lastly, it’s always fun to relive the fond BMI Crew Memories we captured from last month.

See you on the MyZone leaderboard at the studio this month!

BMI Fitness Team

Quote of the Month

Get Into MyZone!

If you missed our July Blog about MyZone, read about it here. We’ve completed our set up and beta testing so we are ready for you to jump in and optimize your workouts - whether it’s your sessions with your trainer or one of our group classes. Your BMI Trainers and Instructors who’ve tried it are loving it. It’s just a great visual to have to push you to the next level during your workouts and give you something tangible to be proud of after every bout of effort you put in. Whether you need a boost in motivation or are already motivated, this tool will provide that extra edge.

Ready to get started? We do have a handful of MyZone MZ-3 belts you can pick up at the studio for $100 (regular retail price $150) or you can order them online here and will still get the $50 discount. Once you receive your belt, simply download the MyZone App on the Apple App Store or Google Play and type in our facility code BMIUS001 so all your MyZone Effort Points (MEP) will be recorded. In October, keep an eye out for a studio wide challenge so we can all motivate each other to hit our goals!

BMI Crew Memories

Congrats to this brand new crew of World of Dance U-JAM Instructors who took the training with Amy C Rad on August 25! The Master Class in the morning was absolutely off the chains!

Wednesday night Band Practice with the Pound babes is always a blast!

Good for You Recipe

This Fresh Herbed Avocado Salad is most definitely as fresh as it sounds! It’s sweet and tangy, crunchy and creamy all at the same time. A cool tip for you is apparently you get more avocado for your buck by picking the pear-shaped ones with a bumpier skin versus round ones with smoother skin. This is because the size of the pit is smaller in the pear-shaped avocados leaving you with more fruit. You’re welcome! 😉

Is Blue Light Giving You The Blues?

By: Amy Chang Radosevich, MA, ACSM, ACE, AFAA

I was thinking about a recent wellness survey I created for our new corporate client, and one of the questions was “How many hours per day are you staring at a screen?” The results came back with the majority of the respondents spending more than 8 hours per day in front of a screen. This is congruent with an article I recently came across that cited the average American adult spends between 7 to 11 hours looking at a screen of some kind. You may have heard of the slogan “Sitting is the new smoking”. I can’t help but think that hours sitting is in many ways correlated to hours spent on screens. So perhaps all things that can potentially shorten our life span starts with the letter “S”? I can imagine some of you already coming up with a list of “S” words that prove otherwise but just go along with me for the purpose of this article.

7 to 11 hours a day means a third to almost half of our day. If we subtract the 7 to 8 hours we are supposed to be sleeping, that doesn’t leave us much time for arguably the top priorities in our lives - family, friends, self-care, personal development etc. Besides being a time sink, recent report on negative effects excessive screen time has on humans include insomnia, brain fog, short term memory loss, vision strain, headaches, shortened attention span and concentration. The collective impact has been termed “digital dementia”, and the most concerning part is that we are only scratching the surface and more time is needed to conclude if some of these effects are reversible or can cause permanent damage.

Additional symptoms or effects related to excessive screen time usage are:

- Brain MRI studies have shown atrophy of right brain gray matter in online game addicts. This area of the brain is responsible for planning, prioritizing, organizing, impulse control and reward pathways, empathy and compassion, along with the ability to translate physical signals into emotion.

- Kids who spent more than 2-hours screen time per day scored lower on thinking and language tests.

- A Harvard study in 2014 reported that subjects who read an e-book versus a printed book took longer to fall asleep, have lower melatonin secretion, a later timing of their circadian clock, and lower morning alertness. These effects could be attributed to the blue light emitted from digital screens.

- Reports have shown prolific use of social media can increase anxiety and depression while subjects who went through a social media detox for a few days to a few weeks drastically improved their sense of well-being.

- Excess screen time can cause CVS - not your local pharmacy, but stands for Computer Vision Syndrome. I know I have personally experienced some, if not all the symptoms associated with CVS: Eye strain, dryness, irritation, redness, double or blurred vision, burning, plus neck and shoulder pain.

While it’s likely unrealistic to eliminate screen time in this day and age, we can certainly be more mindful about how and when to spend time in front of a screen along with other lifestyle choices we can make to minimize or combat the negative impacts. Here are some recommendations:

- Shoot for less than 6 hours of total screen time per day and no screen at least 1 hour before bed. If you really have no choice, consider investing in a pair of blue-light blocking glasses. I’ve recently gone back to reading good old paper books. There’s something special about the feel of flipping an actual page.

- For those who have kids, experts recommend no digital media for infants up to 24 months, and only 1 hour per day for kids ages 2 to 5.

- Take at least a couple days off of social media each week.

- Consume an abundance of nutrient rich foods especially those high in carotenoid antioxidants like zeaxanthin, lutein and astaxanthin. Think leafy greens and yellow and red fruits and vegetables.

Okay, your screen time is up so I’ll sign off here. Remember to use the time you save from getting off social media, watching less TV or playing less video games to get a workout in at the studio or the great outdoors!

References

How Does Screen Time Affect Your Brain, Anxiety Overall Health?