In the present moment

In the present moment

Are you still looking forward to the day that you’ll be lean and fit?

Do you tell yourself that you’ll start living healthy tomorrow? Or next week?

After you’ve had just one more pizza dinner and one more lazy day on the couch…

Then you’ll commit yourself to eating healthy and exercising daily, right?

It’s time to realize that this way of thinking is a sneaky little trap. One that has fooled all of us at some point.

You see, when you put off healthy living to some designated day in the future, you’re putting the responsibility of action on your future self. Tricky, since your future self doesn’t even exist yet.

Only you, in the present moment, are capable of making action happen.

Being fit and lean is the result of thousands of healthy choices – all made in the present moment.

So give your future (fictional) self a break and start making real, tangible progress towards your goal – right now, in this moment.

Begin right now by calling or emailing today to get started on an exercise program that will enhance your life and bring your goals from fantasy to reality.

Your fad diet nightmare

Your fad diet nightmare

Your fad diet nightmare

Have you noticed how people jump onboard with a popular fad diet, lose 5, 10 or even 20 pounds…only to gain it all back and then some. Why does this happen? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unsustainable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight—a process that is actually harmful to your long term metabolism. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand new diet to follow—right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old ways—a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

  • The habit of inactivity.Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)

  • The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.

  • The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)

You can lose weight and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination—contact me today.

3 Bonus Gifts (of Fat Loss)

3 Bonus Gifts (of Fat Loss)

3 Bonus Gifts (of Fat Loss)

When you put in the focused effort to lose weight there are certain benefits that you expect to get. You expect to look better in your clothes. You expect to have more energy. And you expect to feel pretty happy about your accomplishment.

Knowing that these benefits are waiting for you, just on the other side of weight loss, is often a strong enough motivator for you to put in the work required. However, I’ve found that sometimes you need even more compelling reasons to dig in and get it done. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what bonus gifts they gain when they lose the extra weight.

My hope is that by reading the 3 Bonus Gifts of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Fat Loss Bonus Gift #1: Confidence

You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Fat Loss Bonus Gift #2: Better Health Today And Later

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.

A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Fat Loss Bonus Gift #3: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Lose belly fat faster than ever

Lose belly fat faster than ever

Have you ever looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unattractive fat around the stomach is one of the most common body frustrations that my new clients complain about.

No one wants a squishy stomach! Frustrating as it is, losing body fat is a slow and steady process, rather than an instantaneous fix.

However, I do have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today…

The Two-Pronged Approach to Rapid Fat Loss. This effective, fat-melting method attacks fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

Prong #1: This part of the strategy requires zero extra effort on your part! In fact, all you have to do is STOP doing something that you’re already doing! You stop eating harmful, refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!

Stop and consider the food that you eat in an average day. Focus primarily on the items you habitually eat that contain sugar. It may be shocking to find out how much refined sugar you actually consume. Eating sugar is the fastest way to gain weight, so it makes sense that eliminating sugar is the smartest way to start your rapid fat loss.

Do not, however, starve yourself of healthy calories. Fill your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Prong #2: Here’s the part of the strategy that requires some effort, but trust me when I say it’s worth it. Crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you!

Call or email me today and together we will get you started on your fastest fat loss ever!

                       

Your doctor feels like a broken record

Your doctor feels like a broken record

That’s right—he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN.

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program.

He’s tired of tallying your controllable risk factors that include physical inactivity and obesity.

So why does he continue to give you the same lecture?

Because he’s seen exercise change lives.

He’s even seen exercise save lives.

1. Feel Great: The first thing that patients tell their doctor after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.  Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes:Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program. Your blood sugar levels are better controlled.

Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain.

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

  • I know you’re tired…exercise gives you energy.

  • I know you’re in pain…exercise alleviates your muscle and joint pain.

  • I know you’d rather stay in bed…exercise makes your sleep more restful.

  • I know you’re pressed for time…exercise improves your efficiency and extends your life.

  • I know you don’t know where to start…that’s where I come in.

Reply to this email or call me and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Then the next time you see your doctor he won’t give you a lecture.

He’ll congratulate you.

How to eat for best results

How to eat for best results

How to eat for best results

The foods that you eat make a huge impact on your fat loss results. But it’s not just aboutwhat you are eating, it’s also about how much and how frequently you eat.

All of these factors make the topic of how to eat for best results a hot one with my clients! So let’s dive into the most popular eating strategies…

A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.

Which strategy works best? And, more importantly, which strategy would work best for YOU? Let’s find out…

Intermittent Fasting

This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.

Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.

Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.

Six Small Meals

This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat.

Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.

Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods.

Conclusion

The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work.

But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…

1. Meal Timing

When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to weight loss, and explains why both plans produce results.

2. Meal Content

The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.

Intermittent Fasting does not consider the content of your meals during eating periods.

3. Meal Size

The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.

Intermittent Fasting does not consider the size of your meals during eating periods.

So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake.

When it’s all said and done, weight loss comes from caloric balance.

Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight.

While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages wholesome calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors.

When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan for restricting calories that you would realistically be motivated to stick with. And the more wholesome the content of those restricted calories, the better and quicker your results will come!

The single best way to achieve your goals

The single best way to achieve your goals

We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a key stroke away.

There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card.

More so than any time in history, we have forgotten the art of sacrifice.

Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now.

The problem with this have-it-all-right-now mindset is that real accomplishments require sacrifice and delayed gratification. And these real accomplishments are where true satisfaction is found.

Think about it for a moment. When was the last time that you felt proud of something that you’ve done? I doubt that it was for the shoe purchase that you just one-click ordered online :) More likely it was for a big project that you tackled at work, or a meal that you cooked for your family, or an 8K (or marathon!) that you finished.

Those proud moments have one thing in common: they all required sacrifice and delayed gratification. You gave up your time, you invested your attention and efforts, you put in the miles.

And then you achieved your goal and experienced that sweet satisfaction.

Learning how to sacrifice and delay gratification, rather than getting something right now, is a skill set. This skill set can grow as you use it more often. Just like a muscle that becomes stronger under resistance, your ability to sacrifice your immediate needs in favor of a larger accomplishment will improve the more you use it.

Sacrifice and delayed gratification are the name of the game when it comes to getting into great shape. Get comfortable with sacrifice and you’ll achieve any goal.

I know that’s not what any of us want to hear. We’d prefer the one-click-to-dream-body button over months of a controlled diet plan and challenging workouts. But by embracing and enhancing your ability to sacrifice you’ll gain traction on all of your big life goals, including getting that dream body.

I’m here to help you achieve your fitness goals. Yes, it’s going to require that you put in hard work and sacrifice, and I’ll be there with you every step of the way. Call or email me today to get started.

Travel WODs

Can’t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 body weight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)……GET SOME!

#1
3 Rounds For Time:
Run 800m
50 Air Squats

#2
10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats

#3
For Time:
200 Air Squats

#4
5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups

#5
3 Rounds For Time:
Run 200m
25 Pushups

#6
3 Rounds For Time:
10 Handstand Pushups
Run 200m

#7
20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

#8

10-9-8-7-6-5-4-3-2-1 sets of

sit-ups and a 100 meter sprint between each set

 

#9

21-15-9 Air Squats Pushups

 

#10

Spend a total of 5 minutes in a handstand

 

#11

For Time:

Run 1 mile

 

#12

6 Rounds For Time:

10 Pushups

10 Air Squats

10 Sit Ups

 

#13

5 Rounds For Time:

3 Tuck Jumps

3 Squats

3 Broad Jumps

 

#14

8 Rounds For Time:

Handstand 30 seconds

10 Squats

 #15

10 Rounds For Time:

10 Pushups

Run 100M

 

 

#16

For Time:

Run 1 mile, lunging 30 steps every minute

 

#17

5 Rounds For Time:

Handstand 30 seconds

20 Air Squats

 

#18

For Time:

250 Air Squats

 

#19

4 Rounds For Time:

10 Tuck Jumps

10 Pushups

10 Situps

 

#20 For Time:

100 Burpees

 

#21

10 Rounds For Time:

10 Pushups

10 Squats

10 Tuck Jumps

 

#22

5 Rounds For Time:

Handstand 1 minute

Hold bottom of the squat 1 minute

 #23

10 Rounds For Time:

Sprint 100m

Walk 100m

 

#24 For Time:

100 Pushups

 

#25

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Burpees

Situps

 

#26

3 Rounds:

50 Situps

Run 400m

 

#27

10 Rounds For Time:

10 Walking Lunges

10 Pushups

 

#28

10 Rounds For Time:

10 Burpees

Run 100m

 

#29

4 Rounds For Time:

Run 400m

50 Air Squats

 

#30

10 Rounds For Time:

10 Pushups

10 Squats

 #31

Tabata Squats:

20 seconds on 10 seconds rest,

8 rounds.

 

#32

For Time:

Run 800m

100 Air Squats

Run 800m

 

#33

7 Rounds For Time:

7 Air Squats

7 Burpees

 

#34

5 Rounds For Time:

50 Air Squats

Rest the amount of time it took to complete the 50

 

#35

For Time:

Run 1 mile -- do 10 Pushups every minute

 

#36

8 Rounds For Time:

Run 100m

30 Air Squats

 

#37

10 Rounds For Time:

10 Situps 10 Burpees

 

#38 For Time:

250 Jumping Jacks

 #39

For Time:

100 Jumping Jacks

75 Air Squats

50 Pushups

25 Burpees

 

#40

5 Rounds For Time:

Run 1 minute

Squat 1 minute

 

#41

3 Rounds For Time:

10 Air Squats

10 Pushups

10 Situps

 

#42

For Time:

50 Air Squats

 

#44

3 Rounds For Time:

20 Jumping Jacks

20 Burpees

20 Air Squats

 

#45

10 Rounds For Time:

Run 100 m

20 Air Squats

 

#46 For Time:

100 Push-ups

100 Sit-ups

100 Squats

 #47

3 Rounds For Time:

30 Push-ups

40 Sit-ups

50 Squats

 

#48 AMRAP in 20 minutes:

5 Pushups

10 Situps

15 Squats

 

#49

21-15-9 Rep Rounds for Time:

Walking Lunges (each leg)

Handstand Push-ups

 

#50

3 Rounds for Time:

Run 400m

50 Squats

25 Pushups

 

#51 For Time:

Run 1000m

100 Air Squats

50 Pushups

 

#52

Squats for time (pick a number between 100-500)

 

#53

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Pushups

Situps

 #54

AMRAP in 20 minutes:

5 Handstand push-ups

10 Pistols

 

#55

“Annie” 50-40-30-20-10 Rep Rounds for Time:

Double-Unders

Sit-ups

 

#56

50-40-30-20-10 Rep Rounds for Time:

Single Unders

Pushups

 

#57

For Time:

Burpees (50-150 - pick a number and go for it!)

 

#58

For Time:

Run 800m

50 Squats

50 Situps

 

#59

For Time:

Run 1 mile

100 Push-ups

200 Squats Run

1 mile

 

#60

21-15-9 Rep Rounds for Time:

Handstand Push-ups

Chair Dips

Push-Ups

 #61

For Time:

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

 

#62

For Time:

400m Walking Lunges

 

#63

 For Time:

Run 400 meters

50 Squats Run

400 meters

50 Push -ups Run

400 meters

50 Sit -ups

Run 400 meters

 

#64

For Time:

80 -60 -40 -20 Reps of Air Squats

40 -30 -20 -10 Reps of Situps

20 -15 -10 - 5 of Handstand Pushups

 

#65

For Time:

50 Walking Lunges

800 m run

50 Walking Lunges

 #66 For Time:

30 Handstand Pushups

40 Jump squats

50 Situps

60 Squats

70 Double unders

 

#67

AMRAP in 20 minutes:

10 Bench dips

10 Box jumps

10 Walking Lunges

 

#68

For Time:

60 Pushups

Run 400 m

40 Pushups

Run 800 m

20 Pushups

Run 1 mile

 

#69

5 Rounds For Time:

100 Single Unders

50 Squats

 

#70

For Time:

150 Double Unders

 

#71

“Nicole” AMRAP in 20 minutes of:

Run 400 and Max rep pull ups

 #72

For Time:

100 Air Squats

75 Situps

50 Box Jumps

25 KTE’s

Run 400 m

 

#73

“Michael” 3 rounds for time of:

Run 800 m

50 Back Extensions

50 Situps

 

#74

For Reps:

2 Minutes Double Unders

2 Minutes Situps

Rest 1 min

90 sec Double Unders

90 sec Situps

Rest 1 min

60 sec Double Unders

60 sec Situps

 

#75

For Time:

100 Air Squats

75 Situps

50 Box Jumps

25 KTE’s

Run 400m

 

Are You Sabotaging Your Goals?

"Sleep is the cousin of Death". bad sleep is associated strongly with early mortality, being overweight, having metabolic syndrome, and getting cancer. I’ve said it, your doctor says it, and anyone who’s ever had a bad night’s sleep and felt like death the next day will say it: sleep is absolutely essential to happiness, health, and longevity.

You are not getting enough light during the day. You are eating to late. You are exercising to late. You are staying up to late. You are on Facebook, T.V., Your Phone. Click Here To Read More. 

Please take the time to follow this link - it truly is important information.