With STAMP Theatre’s The Trial now a week ago today, performing to strong audience quantity and reaction, I will take a retrospective look at the process of creating the show to examine the production’s strengths and flaws in order to assess how our company, and its members, can improve. As Jerzy Grotowski states, ‘you can’t ignore the result because from the objective point of view the deciding factor in art is the result’ (1981, p. 201).
To ensure everything required for a successful show was completed, I created a day-schedule (STAMP performance day schedule); tailored to have more time than perhaps necessary spent on technical details, as set-up, in my experience, often overruns because of unforeseen contingencies. I also wanted to have one cue-to-cue, to adjust ourselves to the lighting (which I would be operating with our stage manager and lighting designer’s cue sheet), and one final dress rehearsal. I also added several breaks due to the same reason of running only one dress rehearsal – so the technical staff and performers would not be exhausted for the night ahead.
I have placed the performance day schedule next to the actual timeline of the day above (the latter in document form here [performance day breakdown]) to show the difference in what was expected of the day and what happened. As we completed the technical details relatively quickly, we were able to have a cue-to-cue one hour early. However, I mistakenly set a dress rehearsal directly after this, as there were lighting states to improve after the cue-to-cue. Even with this, because of the extra technical allotment, we were working on time. The dress rehearsal was especially vital for me in operating the LX; although we had a simple technical procedure due to our lack of stagehand set-changing or sound, and I have had experience in working LX boards professionally, due to the quick lighting cues of the piece (which numbered more than 90) I had to adjust myself to where difficult cues appeared.
Throughout the day, when changes to the schedule were made, I acted as a go-between for the actors, the director, and our technical team (consisting itself of stage manager Darren Page, chief technician Martin Rousseau, and our lighting assistant Alex Kent). Problems arise in the schedule when there is miscommunication, and so I made everyone know clearly what was going to happen, and when. This was a very direct experience for me in terms of the importance of the producer – with the director affirming the look of the set, lighting and proficiency of the actors, I had the responsibility of making sure tasks were carried out. Although there are a few minor changes I would have made to the schedule (such as having allotted time after the cue-to-cue, and having the actors come in as early as possible [an amendment the director fortunately made]), I am assured that the technical success of the show and ability to perform tasks in good time was strongly aided by my scheduling foresight and on-day communication.
Although I believe the performance was a success, I believe I could have done several things as producer to increase the company’s effectiveness. Contrasting with my self-analysis for communication on the day, I failed to rotate several details between myself and the venue, which led to a clash in timetabling. I also expressed interest in connecting our marketing department more with the community, specifically in school workshops, which although was cancelled because of concerns with time, could have been done with effective planning. Nonetheless, I am glad to have experienced mistakes as well as successes, as if I had neither of each I would not be able to improve myself as a producer. As Grotowski states: ‘It is after the production is completed and not before that I am wiser’ (1981, p. 98).
Word count: 630.
Overall word count: 2,737.
Works cited
Grotowski, Jerzy (1981), ‘American Encounter’, Towards a Poor Theatre, ed. by Eugenio Barba, London: Methuen, pp. 199-210.
Grotowski, Jerzy (1981), ‘Methodical Exploration’, trans. Amanda Pasquier and Judy Barba, Towards a Poor Theatre, ed. by Eugenio Barba, London: Methuen, pp. 95-100.
How Does Sleep Affect Muscle Growth & Fat Loss?
How Sleep Affects Muscle Growth & Nutrient Partitioning
Sleep plays a pivotal role in muscle growth and fat
loss. During deep sleep, specifically REM, your body experiences increased protein synthesis, which is essential for muscle repair and development.
Additionally, autophagy—cellular self-destruction—enhances muscle
regeneration by removing damaged cells and optimizing function. Poor sleep can hinder these processes, slowing muscle growth and impairing recovery.
Nutrient partitioning refers to how your body allocates resources like
glucose and amino acids. Quality sleep improves insulin sensitivity, allowing muscles to
absorb nutrients more efficiently. This process is crucial
for muscle growth and fat loss, as inefficient nutrient utilization can lead to muscle wasting and fat retention.
How to Optimize Sleep for Muscle Growth & Fat
Loss
Optimizing sleep quality is key to supporting your fitness goals.
Prioritize consistent sleep schedules, maintain a relaxing
bedtime routine, and create a conducive sleep environment to enhance your
body’s recovery processes.
Sleep Hygiene Guidelines
Maintaining good sleep hygiene involves establishing consistent sleep times, avoiding screens before bed, and engaging in calming activities like reading
or meditating. A comfortable bedroom with optimal temperature
and noise levels can significantly improve sleep quality.
Getting More Sleep
Aim for 7-9 hours of quality sleep each night to support muscle growth and fat loss.
Use sleep alarms if needed and consider short naps (20-30 minutes) during the day to maintain energy levels without disrupting
nighttime sleep.
Establishing a Circadian Rhythm
Align your sleep-wake cycle with your body’s natural rhythms.
Consistent bedtimes and wake times help regulate hormones like melatonin, which are essential for maintaining
a healthy sleep schedule and muscle recovery.
Getting Better Sleep
Reducing stress through relaxation techniques or mindfulness practices can enhance
sleep quality. Limit caffeine intake after noon and avoid heavy meals close to bedtime to
prevent indigestion that disrupts sleep.
Using Exercise to Improve Our Sleep
Exercise, particularly cardio and strength training, enhances sleep quality by promoting
better blood sugar regulation and reducing stress hormones
like cortisol. Strength training helps build muscle mass while improving recovery.
Being Active Improves Our Sleep
Regular physical activity throughout the day can improve sleep patterns by increasing tiredness signals from the body,
making it easier to fall asleep and stay asleep longer.
Cardio Improves Our Sleep
Cardiovascular exercise like running or cycling can enhance sleep quality by improving metabolic
health and reducing stress. Regular cardio helps stabilize blood sugar levels,
which is beneficial for restful sleep.
Lifting Weights Improves Our Sleep
Weight lifting, especially in the evening, can boost
metabolism, aiding fat loss. However, heavy lifting close to bedtime may increase cortisol levels,
potentially disrupting sleep. Opt for lighter
weights before bed if possible.
Is It Okay to Lift Weights Right Before Bed?
Lifting weights just before bed can be beneficial but should be moderate
in intensity. Heavy lifts may stimulate metabolism, hindering deep
sleep. Prioritize recovery by avoiding intense exercise close to bedtime.
Overall Exercise Recommendations
A mix of cardio, strength training, and flexibility exercises is recommended for
optimal sleep. Incorporate these activities during the day to support
muscle growth and fat loss while promoting restful sleep at night.
Neck Size & Sleep Apnea
Excess neck fat can contribute to sleep apnea, a
condition where your airway is obstructed during sleep. Addressing this can improve both muscle definition and overall health,
enhancing recovery and performance.
How Our Diet Affects Our Sleep
Diet significantly impacts sleep quality. Protein-rich foods like chicken and eggs promote muscle repair, while complex carbs support energy levels.
Avoid large meals late at night to prevent digestive discomfort that disrupts
restful sleep.
Supplements for Improving Sleep
Supplements like melatonin can aid sleep, especially during jet lag or shift work.
Ashwagandha, an adaptogenic herb, reduces stress and may improve sleep quality,
potentially boosting testosterone levels that support muscle growth.
Melatonin & Muscle Growth
Melatonin, a hormone involved in sleep regulation, can influence muscle recovery by affecting protein synthesis.
Optimal melatonin levels may enhance muscle growth during
REM sleep.
Ashwagandha, Sleep, Stress & Testosterone
Ashwagandha’s stress-reducing properties can improve sleep quality and potentially increase testosterone levels, which are crucial for muscle growth.
This adaptogenic herb supports a healthier hormonal balance, indirectly aiding fitness goals.
Perfection Isn’t Required
While optimizing sleep is beneficial, perfection isn’t necessary.
Even minor improvements in sleep consistency can significantly
impact muscle maintenance and fat loss over time.
Main Takeaways
Sleep is integral to muscle growth and fat loss.
Prioritize consistent, high-quality sleep; engage in regular
physical activity; maintain a balanced diet rich in protein and
complex carbs; and manage stress effectively. Remember, progress takes time, so focus on sustainable habits rather
than perfection.
Comments
Leave a comment below with your thoughts or questions on how sleep
impacts your fitness journey. Let’s discuss the role of sleep in muscle growth and fat loss together!
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