What is the connection between exercise and getting a sound night's sleep? It's all about timing. The best time to exercise is five to six hours before you go to sleep. It has to do with body temperature. The second best time to exercise for sleep is in the morning. When you exercise your body temperature goes up and automatically when it's time to go to sleep your body temperature starts dropping.
Exercising right before you go to sleep is the worst plan because... (click here to continue).
Amazing Member Report--Joyce Matthews, Williamston NC
Are you someone who is active and makes healthy food choices but can't seem to lose those last few inches, pounds, etc.? Well, Joyce is a very active member at Fitness Unlimited and when she heard about the 20/30 fast track program she decided to give it a try. 30 days later Joyce had lost 15.8lbs, 22.75inches, and 2.5% body fat. During this journey she experienced having more energy and was excited to be focusing back on clean eating and feeling the way her body was designed to feel!
Weight Loss Hint--Hidden Fat Traps...Don't Be Fooled
Veggie Chips/Crisps can be a hidden fat trap!
Just because a crunchy snack has "veggie" in its name, that doesn't necessarily mean it's good for you. Sometimes these things are simply veggie flavored and contain a scant amount of real-deal veggies. Plus, they're typically fattening due to an abundance of a OIL. Even the healthiest food in the world will become fatty and high in calories if it's fried in too much oil. Need some proof? A 1-oz. serving of Original Terra Real Vegetable Chips has 9 grams of fat and 150 calories -- just as much as an ounce of your average potato chips.
Nutrition Hint--4 Foods That Taste Better In October
Apples Compared to other commonly consumed fruits in the US, apples rank second for highest antioxidant activity. Notably, much of apples' antioxidant power is contained in the peel, where you'll find the antioxidants. Eating apples has been linked to a lower risk of chronic diseases including type 2 diabetes, cancer, heart disease, and dementia.
Pears Pears are rich in vitamin C and copper, and are one of the highest-fiber fruits (one medium pear contains about 5.5 grams of fiber). Fiber plays an essential role in your digestive, heart, and skin health, and may improve blood sugar control, weight management, and more.
People who ate a diet high in white-fleshed fruits like pears or apples also had a 52 percent lower risk of stroke, according to an American Heart Association study, likely due to their fiber and phytochemical contents.
Grapes Grapes are popular during the summer, but grapes harvested during October tend to be sweeter, since the cool nighttime temperatures bring out their sugar. Grapes contain vitamin K, manganese, and beneficial antioxidants, including resveratrol, which is found in red grape skins.
Pumpkins
Pumpkins are most plentiful and easy to find in the US in October, mostly for decorations or carving into Jack-o-lanterns. But don't discount pumpkins' value as a food. Pumpkin is a type of winter squash that is an excellent source of carotenoids, including beta-carotene (which converts into vitamin A in your body).
Pumpkin is also rich in fiber, with three grams in a one-cup serving, and you can consume the seeds, too, for additional benefits (like immune system and prostate support).
Other notable nutrients in pumpkin include vitamin C, potassium, riboflavin, copper, and manganese, along with vitamin E, B vitamins, folate, iron, and phosphorus.
Source: Mercola.com
Metabolism Retraining Hint--Why Should I Get A Personal Trainer?
Sometimes we simply underestimate our own physical ability and it can take an outside with an objective viewpoint to make us see what we're capable of. A personal trainer will mix up your routine with a variety of exercises and challenge your body in new ways, which should kick-start your metabolism. Having someone else pushing you to achieve will also increase the intensity of your workout, helping you to overcome the plateau. Be sure to let your trainer know what your goals are so they can tailor the workout accordingly.
If you're going to get a trainer, try to find someone who you can afford to train with at least once a week so you can really get the most from them.
Recipe of the Week--Pumpkin Protein Fudge
(Gluten free!)
Prep time
Total time
Ingredients
1 cup pumpkin puree
3 tablespoons coconut oil
3 tablespoons natural almond butter
4 tablespoons unsweetened almond milk
½ banana
1 envelope TH vanilla pudding/shake
1 heaping teaspoon cinnamon
½ teaspoon pumpkin pie spice
3 packets stevia
Instructions
Heat coconut oil in a saucepan at medium heat. Add in pumpkin puree and sautee until warmed (about 3 minutes).
Meanwhile, in a bowl mix together almond butter, stevia, banana, and almond milk. (The mixture may be a little clumpy from the banana but that is fine!)
Add the almond butter mixture to the saucepan with the pumpkin and oil and stir together.
Stir in the cinnamon, pumpkin pie spice, and protein powder.
Transfer the entire mixture to a food processor or blender and process/blend until smooth.
Pour the mixture into a muffin mold/brownie pan/cake pan and garnish with cinnamon. (I used a silicone muffin mold which makes it very easy to pop the fudge out when it's done, alternatively you can make these into bars by using a brownie pan)
Freeze for at least 1 hour, or until firm.
Enjoy!
Notes
Store the fudge in the freezer and thaw for 10 minutes before serving as it will soften rather quickly at room temperature.
Nutritional Information
Serves 6
Serving size: ⅙ of recipe
Fat: 12.3g
Carbohydrates: 6.8g
Sugar: 2.6g Fiber: 2.8g
Protein: 6g
Phase 4 and LTYB depending upon what you've added in
Stevia Extract Liquid is a great tasting dietary supplement that you can take with your favorite beverage. This unique, vegetarian dietary supplement has a glycemic index rating of zero, next to no calories per serving, is 100% natural with a pleasant, non-bitter aftertaste. This convenient size lets you take it with you on the go!
Click here to learn more. Don't forget to ask your Coach about everything you can do with Stevia!
Is your motivation lacking? Do you know what you need to do but just can't seem to do it? You are not alone.
