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Fitness Tip#285 - January 4, 2013

Friday, January 04, 2013

Are you Sabotaging Your Sleep?

Beat the Bedtime Blues -- Your Action Plan

• Don't work in bed, or even in the bedroom. Turning the sheets and pillows into a makeshift desk makes it harder to see the bed as a place for rest. And definitely put away the laptop, phone, and any other technological devices well before bedtime. The artificial light coming out of these gadgets can mess up the body's natural sleep cycles.

• Go to sleep at a reasonable hour. (And make it a habit.) Especially when we're overwhelmed with work, it can seem tempting to stay up all night putting the final touches on a project. But pulling an all-nighter can make it much harder to focus the next day. And consistently staying up 'til sunrise may impair learning abilities and contribute to higher anxiety levels.

• Wind down. It's important to take some time to unwind between shutting the computer screen and crawling under the covers. Try taking a warm shower or sipping some herbal tea. If nagging worries are keeping you awake, write them down in a journal. Or mellow out as you're drifting off with some Enya or classical tunes.

• Take a power nap. If the stress monster kept you from getting a solid night's rest last night, try dozing off during the day. Ten to 20 minutes should be enough to wake up feeling refreshed and more alert. Just make sure to keep naps to the afternoon, so you'll still be able to sleep soundly at night.

I hope everyone has a relaxing weekend!!!

  Member Comments About This Blog Post:

MOMOF4FOXES 1/6/2013 8:04PM

    I took a nap today. It felt great. Mine was more like 2 hours but after being up with my 4 year old at 4:30 this morning; I needed the sleep. He was up with a bad dream, and I couldn't get back to sleep. emoticon

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RUN4FOOD 1/5/2013 9:09AM

    Sleeping, now that is something I'm really good at.

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ANDY_54 1/4/2013 6:19PM

    Great set of guidelines! I also turn my alarm clock away from the side of the bed--it's light is too bright. Have a good weekend!

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2 Days Completed of Ultimate Reset

Thursday, January 03, 2013

If you are interested on reading more information about the UR you can click here:


All the supplements are NATURAL no additives or artificial ingredients. It is recommended to drink distilled water all day.

There is a lot of food prep time involved in this program. Like I have mentioned before, in order to change you have to get our of your comfort zone and stick with it.
I didn't do the prep work that I should have like, look at the recipe's and see what can be made ahead of time. Live & Learn emoticon

In order to reach my goals this year I needed a change. I was unsuccessful on reaching my goals last year and very disappointed. Time to get back up, refocus, and write out a new plan.

These past 2 days have been a little stressful because of try to get the meals prepared and taking care of stuff. Sure glad I don't have to fit in a workout. I haven't even done my 20 min brisk walks yet.

All the recipe's were in the book provided in the kit. For example Day 1:

Took my 3 supplements that were in the UR kit - Mineralize, Optimize, and Oxygenize.

Then you have to wait 30 min prior to eating breakfast. Which consist of
2 large eggs, steamed kale or spinach, with 2 slices of whole grain toast.

Lunch supplments 30 min prior to eating. Lunch consisted of baby mixed salad with dressing that was made from scratch.

2 hours after lunch you take your Alkaline mixed w/4 oz water.

Dinner consisted of baked salmon with asparagus, lemon, and baby potatoes.

It had slipped my memory what it was like following a meal plan. My main goal that I am hoping to get out of this program is to get my body cleaned out so it will absorb and utilize the clean foods that I will be eating the rest of the year. Another thing that I have constantly preached is NUTRITION is 90% of your success to get healthy. That is one of the main reason I started off with program to start off nutritionally healthy and no workouts.

When January 28th gets here I will be ready to DIG IN to INSANITY!!

I will keep ya updated on how the UR goes in a couple days emoticon


  Member Comments About This Blog Post:

LIV2RIDE 1/4/2013 6:41AM

    Thanks for the recap of your day. I didn't realize there was a meal plan to follow as well. Are there vegan options? I think that is why I haven't seen the results I expected. The BB meal plans are not very vegan friendly and it's difficult to convert when what I eat is mostly carb.

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    LOVE those foods!!!! good luck o n the next 3 weeks!

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Fitness Tip#284 - January 3, 2013

Thursday, January 03, 2013

Becoming aware that there’s more in life that you want.

10 simple strategies that can help with your awareness:

1. Write 5 things you want to improve
2. Create a list of what you love--and then assess how many of those items are actually part of your life
3. Email your friends and share your goals that you haven't achieved
4. Set deadlines for personal, non-work-related goals
5. Ask your friends to list off areas in your life that you overlook
6. Visit your doctor and ask for a thorough physical of your health
7. Take a “before” picture of yourself
8. Set a challenge--it could be anything
9. Plan out a list of future goals for your career, health, and social life
10. Make a bucket list

There are an endless number of ways to create motivation. All of them revolve around a simple mindset: Pursuing the life you want. But creating a list is just the start. From here, most people typically take the wrong approach.
They condemn themselves for the existence they created; place undue pressure and stress on achieving these goals. This is not a sustainable way to stay motivated. After all, stress is the poison--not the elixir. You should be moving towards mastery, not masochism


  Member Comments About This Blog Post:


    Thanks. Good advice.

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Fitness Tip#283 - January 2, 2013

Wednesday, January 02, 2013

How To Improve Motivation

Maybe you've felt the same way. Maybe you've struggled to eat better, workout more, or take care of yourself in a way that creates hurdles that prevent you from living the life you want. Maybe you don’t know any other reality.

What will make the difference?

Find what makes you happy. This is the real secret to motivation.
If you struggle with motivation--and we all do on some level or in passing moments--it's important that you put your role in this world into context. That's why I recommend making declarations that acknowledge your deficits and areas where you'd like to improve.

Most of us settle in life. Settle for what's easy. Settle for what's convenient. Or settle for the only reality that we know. Improving motivation means changing that reality and becoming aware that there’s more in life that you want.



Fitness Tip#282 - January 1st, 2013

Tuesday, January 01, 2013

Diet is More Important Than Exercise

Getting back in shape is not an equal relationship. If you want to lose weight or gain muscle, diet is the more important element of the equation. That's not to say exercise isn't important. It's extremely valuable for many reasons. But as the saying goes, "You can't out-exercise a bad diet." It's true. And it's the reason why many people who do everything right in the gym still are frustrated with how they look and feel.

Track your foods to improve your awareness of what you eat. Focus on small behavioral changes. And be patient. Diet changes don't have to be difficult. And they don't have to include complete withdrawal of all your favorite foods. But change must occur on some level if your goals are aesthetically based. Sorry, but gym time alone won't cut it.

HAPPY 2013!!!


  Member Comments About This Blog Post:

LIV2RIDE 1/2/2013 9:20AM

    for so long I have been one of those people. I never had to worry about my weight and love working out. Now that I'm into my 40s I notice I need to be a bit more diligent about not eating processed carbs. They like to hang out on my body.

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