Suspension Of Consciousness

I often here my clients say they are unable to sleep because of the hundred thoughts that are crowding their brain or that they are able to go to sleep just fine, but then wake up some time in the middle of the night- when your brain flashes on like a thousand-watt bulb and can either not go back to sleep or sleep on the our.  Below is a list of helpful tricks you may want to try to help you cope with the loss of sleep. 

1. Turn the clock around so you can't see what time it is. (Knowing only makes you more anxious)
2. Read something boring (this example always makes me smile big), a dense history book filled with dates or a computer manual.
3. Make a list of the thoughts running through your head...so then you can let them go.
4. (My favorite) Leave your thoughts by concentrating on your heartbeat and listening to every breath.

Bottom line: Everyone handles stress differently...everyone sleeps differently. Figure out what works for you and embrace it. That is what life is all about discovering, exploring, understanding, and becoming. So find your way and if one trick doesn't work, then keep trying. Never give up on YOU and YOUR SLEEP!

Unwind With Chamomile

Chamomile is considered an antidepressant that is also a mild sleep aid. So here's a wonderful way to relax before going to sleep. Make a cup of chamomile tea, and then run a warm bath. Add two chamomile tea bags to the bath water. Bring your cup of tea, along with a pen and pad of paper with you into the tub. As you sip, make a list of ten wishes you want to come true in your life. SLEEP WELL AND HAPPY WISHING!!!!!

Ryan, M.J. Instant Health and Happiness. pg. 276.

Embrace The Three C's

Embrace the three C's in order to thrive and maintain good physical and mental health.  

The first C stands for CHALLENGE! 

First, understand that change is inevitable and important part of life.  This transition gives you a chance to develop new strengths. 

The second C stands for COMMITMENT!

Next, this is a measure of meaning. When your life has meaning, you are more likely to make a commitment to the things that matter.

The third C stands for CONTROL!

Finally, focus on what you could do to improve your circumstances. For example, even if you have no control over whether you have a job tomorrow, for instance, you can still control the quality of your work today or what you eat and whether you exercise.

Focus On Stretching

How many of you struggle with touching your toes (done the proper way, with legs straight)? Or maybe you just always seem to be tight no matter how much you stretch.

Many studies have shown that people who are unable to touch their toes show a huge amount of poor flexibility which inhibits the ability to build muscle and makes them more susceptible to injuries, especially those involving your lower back.

The reality is that a thin film of connective tissue called fascia surrounds every bone, organ, and muscle in your body like a big sheet of plastic wrap. The fascia unites seemingly separate muscle groups, causing them to function together. One of the best examples of this is "superficial back line," a chain of fascia-linked muscles that run from the top of your head, down your back, and all the way to your toes. The fascia ties these muscles together in such a way that if one muscle is stiff, it can limit movement at any joint up or down the chain. So if you are unable to touch your toes or have a hard time with stretching...the limiting factor could be the muscles of your lower back, in your calves, or even on the bottom of your feet.

All of this matters because stiffness in you superficial back line prevents you from working your lower-body muscles through their entire range of motion. This also leads to poor lower-back posture when you are performing movements such as squats and lunges.

Try to add a stretching routine to your daily regimen and try to include strength exercises that a will help increase your flexibility. You want to focus on stretches and exercises that lengthen and strengthen the back, hips, calves and soles. One important fact is that tight foot muscles can reduce the flexibility of your ENTIRE LOWER BODY.

Health and Fitness. 2007. pg. 148.

Be A True Example Of Fitness...

Think of the pursuit of your dreams as being like a major athletic event. Train for it. As you prepare and "exercise," you will get stronger-mentally, emotionally, and physically. To successfully achieve your dream, you need to keep improving. The best way to do that is to...

*Keep your body fit.

*Keep your heart flexible.

*Keep your mind open.

*Keep your comfort zone expanding.

I want you to also step up and inspire the people around you. My challenge to you is to be a true example of fitness. Inspire three people in your life that may need some motivation, guidance, and support in regards to fitness. Help them truly understand what it means to make a fitness lifestyle change...and how that change will benefit them for the rest of their life. And last but not least, BE STRONG in everything that you DO! :)

Maxwell, J. Success: One Day At A Time. Pg. 43.

Overcoming Obstacles And Being The Best

Hello Everyone...I hope everyone is doing well and staying fit. I want to share a very inspiring story that I happen to come across about four years ago. It is an inspiring story about a guy who overcame a challenge that was brought upon him at birth.

His name is...Bboy Junior, real name Bosila Banya. He was born in Zaire, Central Africa. And was born with polio. Polio (poliomyelitis) is a viral illness that damages nerves that control muscles, resulting in muscle weakness. In severe illnesses, a person can lose the ability to move both arms and legs (paralysis) and may be unable to breathe without help.

As a child, he always was on his hands performing tricks to impress friends and family. He moved to France when he was 5 and in 1997 he saw a TV show about break dancing. It was then that he realized that was what he wanted to do. Even though bboy junior's leg has polio, he pursued break dancing with dedication and was mentored by Jeff and Rudy (Top-Notch Break dancers). In 2001, he joined the wanted posse crew that soon gained popularity around the world.

He has since then won many battles and is considered to be the be the best break dancer in the world. He has accomplished his goal and dream of break dancing despite his handicap. Anyone has the ability to being the best that they can be...everyone is challenged in different ways. It is up to YOU to do what you want to do. Believe in YOU and your dreams. Don't ever give up on YOU. With hard work, dedication, determination anything is possible. So my challenge to YOU is to do something you have always wanted to do and DO IT!

B Well...

Researchers have found a connection between depression and B-vitamin deficiencies, and many of us, particularly those who are watching their weight, don't get enough Bs. To compensate, try a B-complex vitamin pill, or load up on kidney, Lima, and garbanzo beans. Beans are a great source of B vitamins (and they are good in the fiber department too!).

Ryan, M.J. Instant Health And Happiness. Pg. 70.

All The Possibilities For You...

"Remember: Impossible means I'm possible." - SARK

Here are some good tips that may help you when it comes to nutrition and fitness. 

One of the best things you can do for yourself is to eat either high-fiber cereal or an apple before you work out. In a study at Longborough University in England, exercisers who had a meal that contained low-glycemic carbs (from certain fruits as well as from whole grains) three hours before a run were able to keep at it eight minutes longer than those who fueled up with high-glycemic carbs (found in white-flour breads). The study also showed that by doing this you will burn an extra 100 calories, which is due to being able to go longer and harder when you are working out.

Another interesting thing you may want to consider is put a few ice cubes into your water bottle. Researchers from England's University of Birmingham found that cyclists who sipped an icy 40 degree F drink were able to work out seven minutes longer than those who hydrated with a beverage at room temperature. "When your body gets too warm, your brain tells you to stop," says lead author Toby Mundel, Ph.D. "Cold drinks may slow this process." These researchers also found that you are likely to burn an extra 100 calories by doing this.

Here we go again folks...I can not stress enough the importance of eating breakfast. And not just eating a bar or a shake for breakfast but eating a well-balanced breakfast (so that means eating more). Did you know that adults who eat breakfast daily are up to 50% less likely to be obese compared to those who decide not to eat breakfast. When you load up with a balanced breakfast, you will have energy to get through your day, your body will not have to play catch up for the remainder of the day, you will keep your metabolism in check, and your body will be able to perform and give you 100% in all your activities. Another important point I must make is that there is good evidence that an increased intake of vegetables may help you lose weight. To hit your veggie goal (five servings per day), you must start at breakfast. Last but not least, limit your intake of added sugar to 10 grams at breakfast to cut calories. Understand that naturally occurring sugar like lactose in yogurt, does not count. Stay away from high fructose, corn syrup, fructose or dextrose.

ATTENTION LADIES

What is one of the biggest age-related concerns all women face? Yes, you guessed it, the appearance of cellulite. Studies have shown that it's estimated that up to 90% percent of all women develop some cellulite after age 30, and the condition tends to worsen over time. Cellulite can form anywhere on the body, but it's most apt to appear on the back of the thighs.

What is cellulite? Cellulite is actually related to the composition of the skin. The skin and its underlying tissue have three fundamental layers: the top layer is comprised of a cellular-based tissue called the dermis. Its primary purpose is to protect your body from outside contaminants. The middle layer is made up of fibrous connective tissue called superficial fascia. It acts like an internal stocking to support the skin, holding body fat in place. The lower layer is made up of adipose tissue-plain old fat. It insulates the body, pads the internal organs, and provides a source of long-term energy.

It's the role of the superficial fascia that's responsible for the appearance of cellulite. In men, the superficial fascia is arranged in a crisscross pattern that is strong and consistent. Accordingly, fat is contained in a uniform matter subcutaneously (below the skin), leaving the skin surface relatively smooth and supple. In women, however, the superficial fascia tends to be irregular and discontinuous. It has a vertical distribution, forming honey-comb-like patterns beneath the dermis. Hence, when fat accumulates, it pushes up toward the skin's surface in clusters, giving the skin the lumpy, dimpled appearance known as cellulite.

As you age, skin begins to sag and loses it elasticity, and the superficial fascia becomes more and more irregular, thereby losing its ability to contain subcutaneous tissue.

The only real solution to combating cellulite is to undertake a regimented program of targeted exercise. A well-designed intense thigh-training program can help to substantially reduce, if not completely eliminate, any sign of cottage cheese thighs. Lean muscle tone helps smooth underlying fat, making cellulite less evident. And once body fat is reduced to acceptable levels, your thighs will be taut and toned.

The age-related accretion of body fat is largely due to a loss of muscle tissue, as women lose up to 1 percent of their muscle mass each year after the age of 30, and continue to do so throughout the rest of their lives. Muscle is the most metabolically active tissue in the body; the more you have, the more calories you burn. On the flip side, a reduction of muscle progressively slows metabolism, causing a gradual, but steady, increase in body fat.

It should come to no surprise that resistance training is the most important activity in staying lean. It's estimated that for each pound of muscle you add to your body, you burn approximately 40 to 50 additional calories a day AT REST. That means you're burning these calories around the clock-even while you're relaxing on the couch watching TV.

Another important fact is don't forget to stretch...Stretching is the best way to resculpt your body to eliminate the appearance of cellulite. Elongating the muscles and overlying fat decreases the uneven surface appearance of cellulite. Stretching will improve your posture and give you a thinner, smoother contour. Try to stretch on a daily basis...light stretching before you strength/cardio train and moderate stretching after you workout. Also, stretching throughout your day is beneficial for your muscles. It increases blood flow, and it teaches your muscles to become more flexible, which in turn will make you feel better and help you move better.

Since hips and thighs comprise more that a third of your overall lean body mass, it should be apparent how important it is to train them diligently. And ladies that is why I train you so hard on your legs. Why I push you in so many different ways, to the point of extreme fatigue in your lower body. Also, when you perform a strength/shaping exercise followed by an endurance/toning exercise, you will see nothing but successful results. Go intense and keep each movement/motion continuous...don't allow for your muscles to recover during each exercise...FEEL THE BURN! And if it hurts, remember what you are up against. PUSH THROUGH AND DIG DEEP!

www.fitnessRxmag.com
October 2006.

Mind Cleaner

So many of us do mental work. It's easy for our minds to get tired, to be drained of all creativity and joy. If your mind needs a boost, try this Austrian remedy for mental fatigue.

Core and cut a washed apple into very small pieces and place in a bowl. Pour 2 cups of boiling water over the apple and let it sit for one hour. Add 1 tablespoon honey and stir. Drink the liquid and eat the apple.

Enjoy this treat and give your mind a boost.

Ryan, M.J. Instant Health And Happiness. Pg. 326. Thanks Mom! I Love You!

Take Control Of Roadblocks Part Two

Welcome back everybody. Make sure you read Part I before you read Part II, that way you know what is being discussed. So here we go...it has been a long day and you are beat! What do you do and what is your body telling you? I believe that many who decide to work out/train after a long day at work will face several obstacles. They will more likely cut their workout short because of the demands they have in the home (chores, children, children's activities, etc) or the tempting happy hour invite from coworkers and friends. Another obstacle is intensity and what comes with intensity are results. Studies show that people are more likely to be intense with their workouts in the morning before work or on weekends to those who workout after a long day at work. And the last obstacle and the one I will be giving you advice on is mental fatigue.

The problem with mental fatigue is that it lowers dopamine, a brain chemical that makes you feel energized. Plus, did you know that blood sugar dips again between 5 and 7 p.m. Now be careful...don't confuse mental fatigue with physical fatigue. Researchers from Bangor University in Wales report that short-term mental fatigue doesn't impact the physical function. So it's your mind-not your body-that craves downtime after a long day. Your perfect antidote to this roadblock is running. "Running elevates your nervous system, which increases your sense of alertness," Moffitt says. Resist the urge to skip your run by doing the little things...pack your gear and put it in the car the night before, change at work, and go directly to the gym or trail. And don't forget a little snack before you run, that will help keep your energy up.

Here are some pre-run meals that fuel you up but don't weigh you down:

*Chocolate Oatmeal- cook 1/4 cup one-minute oatmeal, mix with 1/4 cup strawberries (contain compounds that help reduce inflammation).Top with one tablespoon of antioxidant-rich dark chocolate chips.

*"Baked Apple"-Core an apple. Drizzle with honey, cinnamon, and nutmeg. Microwave for four minutes. Fill with 1 1/2 tablespoons of Bear Naked Peak Protein granola, which has more protein that most.

*Cinnamon Jam Toast- Toast a slice of whole-wheat cinnamon raisin bread. Top with one tablespoon of mascarpone cheese (which will hold off hunger) and blackberry jam (which provides quick-digesting carbs).

Hope you find these tips useful and try one of these pre-run meals to see how much energy you have. And with energy comes a successful run. Keep up the good work and keep pushing. REMEMBER, YOU DO HAVE WHAT IT TAKES TO SUCCEED....FIRESTAR!

Runner's World. March 2010. Pgs. 37, 43.

Let Nothing Stand Between You and Your Core

Strong Abs Can Help You Live Longer!
Facts:
1. Studies reveal that by developing a strong abdominal section, you'll reduce overall body fat and significantly cut the risk factors associated with heart disease, diabetes, and cancer-including colon, kidney, and breast cancers.
2. Abdominal strength offers protection to the rest of your body. A strong core improves the performance of your other muscles. Remember, the stronger your abs, the stronger you are-and the safer you are.
3. Abdominal fat leads to poor sleep. And we all know what poor sleep does to us overall. You feel sluggish and tired all day, so you turn to quick-energy junk food, which leads to more abdominal fat. Break the cycle and sleep easier by strengthening your midsection.
4. When you are doing any type of activity, your abdominal muscles help stabilize your body during start-and-stop movements. VERY IMPORTANT POINT: If you have weak abdominal muscles, your joints absorb all the force-putting far more pressure on them than they are built to withstand.
5. If you run, bike, golf, or just walk, your essential muscle group isn't your legs or your arms-IT IS YOUR CORE! Developing core strength gives you the power to perform. So if you're weak off your tennis serve, strong abs will improve that.
6. A flat stomach is the hallmark of people in control of their bodies...in control of their health and life. These people become the icons of strength and good health...they are telling the world they are disciplined, motivated, confident, and healthy.

Be Careful!!!!!!
Please be careful on how much alcohol you consume. It is okay to have one or two alcoholic drinks in your week, but there are many ways alcohol can get you into trouble. You must understand that alcohol adds empty calories to your daily eating regimen...these calories are known as empty because they don't actually make you full or decrease the amount of food you will eat. Liquor also makes you store fat, and the following pattern occurs once the alcohol enters your body.
***Your body sees alcohol as a poison and tries to get rid of it. So your liver stops processing all other calories until it has dealt with the alcohol. Anything you eat while you're drinking most likely will end up as fat. YIKES! SO BE CAREFUL...AND BE AWARE OF WHAT IS HAPPENING INSIDE YOUR BODY!

www.absdiet.com

Your Action Plan To Nutrition Part 1

You must understand that when you are designing your action plan to nutrition it must apply to you as an individual. Everyone is built differently...some can eat all the carbs in the world and not gain a pound, while others have to watch their carb intake because they will put on an extreme amount of weight. You have the differences in gender, genetic make-up, etc. This list goes on and on. Nutrition and your body are like a science project. You must understand what foods help you and what foods don't. It will be a lot of hit and miss. It will require a lot of patience and willpower. Your ultimate goal is for you to understand your body and how it responds to certain foods...BE IN TUNE WITH YOUR BODY!


First, you will need to mentally prepare yourself to be a little more disciplined and determined. For example, you may decide you will stop drinking with your friends on the weekends for the next six weeks. Again, understand that you want to build a foundation and you will need time to jump start your plan and your body. Don't expect a quick fix, BUT expect a tremendous change/outlook/results when you go for the long haul. Begin your plan motivated and ready to take the challenge.


Next, a good motivator is to assess where you are starting from by taking your measurements and/or taking some pictures of yourself. I think this is a good idea BUT should not be the main focus of your plan. Your numbers will serve as a guide, not a goal. Remember, you are designing a nutrition plan that fits your fitness needs and goals. This isn't a 4 week plan...this is a LIFESTYLE CHANGE. I think it is great when a person reaches their nutrition goals, BUT I think it is even greater when a person can MAINTAIN their nutrition goals. Do not be obsessed with the scale and do not weigh yourself everyday. The best way to know if you are losing weight, inches, and body fat is by the way your clothes fit and the way you look in the mirror.


You want to find ways to stick to your plan and STAY MOTIVATED. One way is to hang a pair of jeans or a shirt that don't quite fit in front of your closet. It will be a daily reminder for you to stay focused and motivated. Another way is to hang a picture of a realistic body type on your fridge or in your bathroom. Again, you want to be creative. This is FOR YOU! Make it fun and find new and exciting ways to motivate yourself. YOU ARE IN CONTROL!


I want you to take the information I have given you so far and reflect on it. Get excited about your journey into the world of nutrition. I believe that you must want it and must be focused to take control of your nutrition. You can do anything you set your mind to..YOU MUST BELIEVE IN THAT. Like I have said before, IT WON'T BE EASY...BUT IF IT WAS EASY EVERYONE WOULD BE DOING IT. ONLY THE STRONG WILL GO THE DISTANCE! BE ON THE STRONG SIDE AND CREATE YOUR OWN PATH.

Throw It In The Trash

Here's an antidote to chronic worry. Write down every problem you have on a piece of paper, one piece for each problem. Make a stack. Read the top paper in the stack. Spend a few minutes thinking about how to solve the problem and then throw the paper in the trash can. Repeat until the whole stack is gone. Then tell yourself you won't think about your worries again till tomorrow. That's it.

This technique works on the theory that most chronic worry is just an endless feedback loop-your mind spins around and around about the same things over and over. Here you allow yourself to think about each problem, but not obsess about it. This allows you to focus on finding solutions, and not just spin. It also allows you peace of mind for the rest of the day-you've done your worry work and can now relax.

Ryan, M.J. Instant Health And Happiness. Pg. 205.

Frequently Asked Questions On Nutrition

1) How many meals a day should I eat?
This has to be one of the most frequently asked questions. First, eating six small meals a day is a must for those who are serious about adding muscle and decreasing body fat. The importance of eating frequently and spreading it throughout your waking hours is that it encourages the body to store greater amounts of carbohydrates within muscles. This fuel reserve, called muscle glycogen, promotes mass gain by energizing muscles, giving them the fuel they need to recover. Also, by eating six or so times daily, you provide your muscles with a constant supply of glycogen; eating only three to four meals a day deprives you of this fuel source. Not to mention that the greater glycogen stores increase water retention inside muscles, encouraging growth and tissue repair. You must also understand that eating more often provides a nearly nonstop influx of nutrients and protein. Muscles use amino acids-the building blocks of protein- to repair damage caused by hard training. Amino acids also help manufacture important hormones that regulate growth and support the immune system. A strong immune system plays a vital role in recovery from a hard workout.

2) What does "eating clean" mean?
Eating clean means avoiding foods that are not conducive to adding muscle and decreasing body fat, such as fried foods, butter and refined foods, including fast foods. "Clean" often means "natural" and "low-fat." Clean foods include fish, fowl, lean red meat, eggs, low-fat dairy products, sweet potatoes, brown rice, whole-wheat bread, oatmeal, and fruit. Clean foods are generally more nutrient based-they have lots of vitamins, minerals and/or fiber- and they are prepared with little or no added fat.

3) Can I eat fast food and still put on muscle?
Understand that fast food doesn't fit the bill as "clean" food. If you have a fast metabolism, you could eat there daily- but just one of your six meals- and make good gains as long as you make decent choices. Stick with burgers without the mayo or choose chicken sandwiches that are neither breaded nor fried. Skip the fries. Example of some great choices include Burger King's Original Chicken Sandwich, Wendy's Ultimate Chicken Grill Sandwich and the 6-inch roast beef or turkey sandwich from Subway. So if you are in a hurry and don't have time to prepare your meal, you could eat a fast food meal...just as long as you make the right choice and you eat this meal at an appropriate time.

Try An Energy-Boosting Cool Shower

Hi. Here is another little tip I think you will find helpful.

The benefits of water have long been know for treating injuries. But recently there has been growing interest in the benefits of hydrotherapy to prevent sickness and reduce stress. And medicine is now discovering what we intuitively have known all along-that the temperature of the water produces different effects: warm water is relaxing and puts you to sleep; cold water invigorates. 

Much attention is now being paid to contrast showers where you alternate hold and cold, which are said by some holistic healers to be the fastest way to achieve good health. I'm going to suggest you try an energy-boosting cool shower. It will elevate your mood and combat fatigue by making your blood circulate faster. Stand under the warm water for two to three minutes, then gradually make the water cooler and cooler, standing under cold water for two minutes.

Ryan, M.J. Instant Health and Happiness. Pg. 225

A Calming And Relaxing Technique

I was reading this book today...one that my mom sent me (thanks mom :)).

I want to share with you an interesting technique that might help many of you, since all of us seem to be stressed out at one point or another in our daily lives. It is a relaxation technique...something you can do before going to sleep or any time you need a de-stressor.

Light a candle and sit in a comfortable position in a dark room. Look at the candle while consciously relaxing each part of your body. Begin with your toes. Tighten them for a moment, and then let go. Move to your foot, your calf, your thighs, tightening each and then releasing while watching the candle. Move to your buttocks, your lower back, your stomach, and chest. Tighten and relax your upper back, neck, and shoulders, your arms and hands, your face, your mouth, your eyes, your forehead (Remember, every single thing on your body deserves a chance to relax. Don't leave anything out!). Blow out the candle and go to sleep.

Ryan, M.J. Instant Health and Happiness Boosters. pg. 7.

The Benefits Of Exercise

Whatever you can do, or dream you can, begin it. Boldness has genius, power, and magic in it."-W.H. Murray

As a trainer, I have heard many people say how much they hate to exercise or that they do not have the time to do it. Knowledge and understanding are key elements in making the right choices and decisions. I believe that if people become more aware of the benefits exercise will have on their life, they will be more likely to make the time and enjoy it.

A study by Penn State discovered that fatigue is the reason given by 70 percent of people who fail to exercise regularly. But understand that the truth is that exercise is just what we need to feel good...increased blood flow from exercise oxygenates the body and makes you feel more energized.

Another interesting study that was recently discovered at the University Of Georgia was that exercise reduces anxiety better than resting. It offers a time out from worries and gives us an energy boost that enhances a sense of well-being. Many people who start exercising need to understand that you want to create a strong/solid foundation (your body/your temple)...it is okay to start out minimal and work up to the next level.

Don't get me wrong, I am a strong believer in high intensity training and believe that people need to eventually get to that a higher level in time. But I truly believe that when you first start out you must go at a moderate intensity. You must understand that moderate exercise could be anywhere from walking, swimming, dancing or gardening thirty minutes a day. Also, many studies show that if you have trouble sleeping, do some type of exercise five hours before going to bed.

So give it a try and incorporate exercise in your daily regimen so you can witness the positive effects it will have on your life. And if you have already incorporated exercise in your daily regimen try to increase your intensity and challenge yourself a little bit each time you train. Either way you will not regret what exercise can do for you!

Ryan, M.J. Instant Health and Happiness. Pg. 98.

Enter The Right Eating Zone

"I didn't get here by dreaming about it or thinking about it-I got here by doing it." 
-Estee Lauder

Back to the drawing board. Many of us seem to struggle with making the right eating choices. And like I have said before what works for one person may not necessarily work for another. Just remember to be patient and don't get discouraged if you don't respond to certain foods or tactics the way you should. For some of you, it may become an uphill battle...but don't give up, try another approach. Stay positive and be consistent. Consistency is the key. No one said this would be easy, but I promise you that once you find what works...you will see nothing but positive changes.

 Below, I am including some information that will help you establish proper eating choices and real results in the end.

1. Please, please, please...avoid skipping meals. This is one of the worst things you can do for yourself. Skipping meals will lower your metabolism and will cause you to overeat at other times. Skipping meals will prevent you from performing with intensity during your workouts and will contribute to a lack of energy throughout your day.

2. Watch your serving sizes. This has become one of the main problems with nutrition. Many tend to overeat in one meal, possibly because they haven't eaten enough throughout their day. Their body is starving, which is influencing them to overeat...particularly at dinner time. One example is a serving of meat is comparable to a deck of cards and can be held in the palm of your hand. In the last 10 years, our serving sizes have doubled which is leading to a tremendous increase in weight gain.

3. Think well-balanced! Give your body what it deserves and it will give you back so much more. A balanced eating regimen should include equal balances of grains, vegetables, fruits, milk, meat, and beans. Each meal should be well-balanced containing a protein, a carb, and a fruit or vegetables.

4. Don't forget your whole grains. Did you know that eating more whole grains will help you ward off diabetes and heart disease. Also, whole grains contain high fiber, vitamin and mineral content...things that we tend to lack in our daily intake. Some examples of whole grains are whole-grain breads and cereals.

5. IMPORTANT! One way to reduce blood pressure is to check nutrition labels for sodium content in the foods you eat. There has been a tremendous increase in an individual's sodium intake over the years. When you feel like you need to add seasoning to your food, give herbs, spices, and other seasonings a try...this will give your food a natural flavor without the sodium.

6. BE CAREFUL EVERYONE! Please, do not allow long periods of time between eating. This seems to be another problem amongst people. For instance, someone will eat breakfast at 7a and then have their next meal at 12p...that is 5 down hours that could be crucial to your progress. Try to eat every 3 hours and try to consume three or more healthy meals plus healthy snacks in between.

7. An interesting way to be creative in eating is to make your healthy foods available, visible, and easy to eat. I have found that over the years, making your foods easy to eat will make you more likely to eat right and will promote consistency in your eating regimen. An example of this process is to leave the bananas out on your counter so you can grab one one-on-the go in the morning. Another example (which has always been effective) is to prepare your meals at the beginning of the week (Sunday). Cut up fruits and vegetables and put them in plastic bags for easy snacking.

8. Always include healthy snacks in your daily eating regimen and make sure they are on hand for a quick treat or a pick-me-up. Try to think of snacks as a great way to satisfy hunger.

9. Family is one of the most important aspects of our life. You set examples for your children...they are like sponges (sucking everything in). So what you do and the choices that you make for yourself are important for your children. They look to you for the answers. Get your children involved in proper nutrition early in life. You will be helping them pave their way of life for the rest of their life. Try to keep your children interested in nutrition by making it fun...who knows this approach may even help you stay motivated and consistent. For example, use cookie cutters for sandwich art. Try new and creative ways to help your children understand proper nutrition.

10. Family! Family! Family! Try having regular family meals each day...you must make it a priority, which means everyone eats at the dinner table and everyone eats at the same time. We must go back to old ways of living in order to grab this monster by the horns...smaller serving sizes, family dinners at the table, and being well-balanced.

11. Get Involved! On school nights, involve your kids while packing their lunches for the following day. Have them make a list of the healthy things they would like in their daily meals...get their input and provide the knowledge that is going to help them make right choices. Get them involved in grocery shopping and have them look for the things that they wrote down on their list. This will teach them about the right foods, plus they will feel all grown up because you are allowing them to make decisions for themselves.