Sculpt a Better Body with Proper Post-Workout Nutrition

Ideas for healthy post-workout shakes to help build muscle and enhance fat loss

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-selling program:  The Truth about Six-Pack Abs

As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day.

The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal (can be a shake or smoothie) as soon as you can after training.

The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair.  The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.

The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.

When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that all of the fancy ads you see everywhere will tell you that you absolutely NEED!  I tend to prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality.

However, one that I've found that I particularly like (and from a brand that I trust) is at this page:  http://losebellyfat.getprograde.com/workout -- they have just the right ratio of carbs to protein and use quality ingredients
.
 For the shakes that I make myself, here are some things to keep in mind if you try it...

A good source of quickly digestible natural carbs such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.
The best source of quickly digestible protein is a quality non-denatured whey protein and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

Chocolate Banana – blend together 1 cup water, ½ cup milk (I prefer raw grass-fed milk for max health benefits), one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 1.5 g fat, 450 calories.

Pineapple Vanilla - blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g prot, 71 g carb, 1 g fat, 430 calories.

When choosing a good whey protein, it's important to note that the quality vastly differs between brands and types.  Most whey proteins are produced under high heat processes that destroy some of the fragile nutritional components of the whey.  The best whey that I've found is this great new grass-fed RAW whey protein...since this is from grass-fed cows, it also has higher levels of muscle-building and fat-burning CLA (conjugated linoleic acid).

When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.
These are powerful strategies towards developing a lean muscular body with a low body fat percentage.  Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! But ONLY if your workout was super-high intensity and involved resistance training for large portions of the body.  If all you did was some low intensity cardio, forget about doing this type of post-workout shake.

Enjoy!

A more detailed and comprehensive nutritional analysis with more of these various powerful dietary strategies are found in our best-selling #1 rated fitness ebook in the world, The Truth About Six Pack Abs.

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Weight Loss Market Trends in 2015

 Julie Wolvek, Associate Marketing Manager

When we say “wellness is the “new black,” we mean that, to a growing segment of American women, concern for healthy living is paramount. Wellness is a mindset—it can mean fashion, healthcare, food and so much more. One area that has seen dramatic shifts recently is in women’s approach to weight loss and physical fitness. We’ve seen a significant change in weight loss market trends; women have been shifting away from traditional diet plans toward overall healthy eating and fitness. In fact, 60% of dieters agree that it is better to eat healthfully than to use diet-specific products, while 38% value exercise over diet to maintain their ideal weight.

Saying “See You Later” to Traditional Diet Plans

The use of diet programs and pills has decreased drastically since 2007 and continues with the ever-shifting market trends for 2015. With an increasing emphasis on wellness, brands should be focusing more on the health benefits of their products and less on the weight loss benefits. Special K, in fact, has begun reshaping their entire brand message to appeal more to the health-conscious woman, not the traditional dieter. Fresh meals and locally sourced ingredients excite the modern day health and wellness enthusiast. Consumers will seek “functional fitness” this year more than ever, and instead of resorting to rough exercise schedules and succumbing to harsh diets, women will turn to plans that they feel they can stay committed to.

Wearable Tech and E-Trainers

Technology has begun to play a part in recipe-finding, calorie-tracking, and overall weight loss market trends. Whether they’re using them on their mobile devices or computers, health and wellness enthusiasts looking to cook more creatively are seeking websites and apps to find new, healthy recipes. Wearable health trackers and calorie counters have become a hot commodity. Brands can benefit from this transition into the digital space by offering virtual diet coaches or plans, or motivational outreach through social media. With a larger budget, your brand could even consider partnering with a wearable health technology company.

Reaching Your Health Enthusiast

Roughly 34% of the American population is considered obese. Only 50% of the US population takes part in regular exercise, while those who don’t cite lack of motivation or time as reasons they avoid the gym. Although consumers need to be ready to make life changes, brands can encourage healthier habits by understanding consumer pain points. For example, 31% of women who exercise prefer shorter workouts to fit into their busy day so appealing to working moms with short, effective fitness ideas can boost business. Women also favor “social” exercise (think yoga and Zumba), where they can mix exercise and friendship.

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Fat Burning Kitchen Report

 Discover 23 HEALTH Foods that are causing weight gain (You've been fooled)
Also discover if your Kitchen contains fat-burning foods or fat- gaining foods


by Mike Geary - Certified Personal Trainer, Certified Nutrition Specialist
& Catherine Ebeling - RN, BSN
Please continue reading, because in this short article Catherine and I are going to share with you a few simple and easy tricks to turn your "fat gaining kitchen" into a "fat burning kitchen," while also showing you some deceptive "health" foods that are not only making it IMPOSSIBLE for you to lose fat, but also make you age FASTER.

In the next few minutes you're going to discover...

Eating for fat loss is simple, right?
Eat fewer calories than you expend in a certain time period and you lose weight... Eat more calories than you expend and you gain weight... right?
Not so fast!
While it's true that your overall caloric intake vs your caloric expenditure is one of the most important aspects in whether you gain weight or lose weight... there are a lot of factors involved that complicate this, such as:
1. Calorie counting NEVER works!
Almost nobody, and I mean nobody, counts calories accurately.  Controlled studies indicate that the majority of people (between 75-90%) consistently (and massively) under-report their calories consumed when they are asked to track their calories.
I'm going to show you why calorie-counting is completely obsolete (as long as you follow one of the main principles that I'm going to teach you).

2. Appetite control and cravings destroy the ability for most people to ever meet a calorie goal
If your appetite and cravings are out of control, how can you control hunger and actually stay in your goal calorie range for fat loss?  The problem is that most people can't!
There is a trick that you can master that will automatically control your appetite and cravings.
3. Hormone imbalances
If you're eating the wrong foods and don't even know it, this may be disrupting hormone balances in your body and leading you to overeat, decrease your metabolic rate, and other problems that can prevent you from burning off body fat effectively.
If you read below, you'll see how you can reverse these eating habits that are causing hormone imbalances, and turn your body into a fat-burning machine, like it was meant to be.
And don't get me started on the "Food Pyramid"...
The Food Pyramid is an absolute JOKE!
In fact, the food pyramid has mislead almost as many individuals down the depressing road of fat-gain as the crooked food companies and their deceptive food label claims.
So-Called "Health Foods" That Are Causing Your Body to Gain More Body Fat?
I can't tell you how many times I've walked into the kitchen of a client of mine that has hired me for nutritional counseling, and I'm shocked by what I see...
Almost every time, I see their kitchen cabinets and fridge LOADED with foods that they think are "healthy" (or have been deceived by clever food labels into believing are healthy), but in reality are fat-storing traps in disguise.
It's not uncommon to see foods such as:

• whole grain breads
• whole grain cereals
• whole grain crackers
• soymilk
• tofu or "veggie burgers"
• orange juice
• apple juice
• skim milk
• margarine
• pre-packaged "diet" dinners
• gator-ade or other sport drinks
• protein bars (aka - candy bars in disguise!)
• overly processed meal replacements (with more junk than healthy ingredients)
• rice cakes
• pasta
• diet ice cream or diet desserts
• so-called "energy" drinks
• low-fat foods
• low-carb foods
• soybean oil, corn oil, canola oil
• etc, etc

I see this trend over and over again with almost every client when I first inspect their cabinets and the foods that they were buying that they thought were healthy.
What they don't realize is that it's these exact foods that are sabotaging their fat loss efforts, increasing their cravings, throwing their hormones out of whack, and more.
The Simple Solution for Eating a Healthy Diet That Promotes Fat Loss (Permanently)
I'm going to show you that eating for permanent fat loss doesn't have to be complicated.
In fact, if you choose the right foods, and understand how these foods react with your body, this method is a way for you to automatically attain the right calorie level without the need to ever count calories again.
That's why I've teamed up with expert nutrition researcher, Catherine Ebeling, and we've co-authored this new program for you:
The Fat Burning Kitchen:  Your 24-Hour Diet Transformation to Make Your Body a Fat-Burning Machine
by Mike Geary - Certified Personal Trainer, Certified Nutrition Specialist
& Catherine Ebeling - RN, BSN

Inside this brand new program, you'll find:

• the true secret to making calorie-counting obsolete... this is the same principle that will automatically eliminate your cravings and control your appetite permanently (it's the same reason that I personally haven't had a real "craving" in at least 6 years) -- pg 1-2
• the truth about polyunsaturated fats (omega-6's and omega-3's) that most food companies don't want you to know -- pg.18
• which protein bars or energy bars are actually candy bars in disguise and which bars are actually good for you -- pg.50
• the real deal on saturated fat and cholesterol, and why they are essential in your diet -- pg.59
• the "whole grain" deception and why whole grain crackers, breads, and cereals could be packing on more bodyfat -- pg.9
• why that skim milk may not be so good for you after all -- pg.29
• the one time when tilapia and salmon are NOT health foods -- pg.36
• a healthy fat-burning burger option?  Yes -- pg.60
• why soymilk, tofu, and veggie burgers could be increasing your belly fat -- pg.41
• Are sports drinks stifling your fat-burning? -- pg.46
• The only truly healthy options for sweeteners... even non-caloric sweeteners -- pg.83
• A surprising healthy fat in some animal products that actually helps you burn fat and build muscle -- pg.60
• whole eggs or egg whites?  easy answer -- pg.65
• do diet sodas and other diet drinks hurt your fat loss efforts? -- pg.22
• Is whole milk actually better for you than skim milk?  there's more to the story -- pg.67
• A type of saturated fat that actually helps to stimulate your metablism -- pg. 112
• the one time when chocolate can even help to prevent your sweet tooth cravings -- pg.88
• does green tea or oolong tea really increase your metabolism and help fat loss?  the truth -- pg.90
• which fruits and veggies are okay to choose non-organic -- pg.94
• and TONS more secrets to help you permanently transform your diet to force your body to burn fat more effectively.

FREE Bonus:  6-Part Fat-Burning Nutrition Course - On Video!

(Value: $179, but FREE if you order Fat Burning Kitchen today)
By choosing to try out this program and take charge of your diet for life, I've put together a really cool FREE bonus for you.  I know you probably like to see things not only in written word, but also in video tutorials too.
So I've lined up a series of 6 killer video tutorials (by my favorite nutritionist, Isabel De Los Rios) which will help to clarify where you might be going wrong in your food choices, more tricks to eliminate cravings, and even clever time saving tips you can use to eat healthier automatically (without excessive time spent prepping meals).
She even goes through some great examples of food labels showing where the food manufacturers are trying to fool you into thinking their junk foods are "healthy".  This will help you choose healthier at the grocery store.
This video tutorial series are regularly valued at $179.00 separately, but are yours FREE for choosing this program today.

Try it first, and THEN decide 

Of course, as always, you have our Iron-Clad 8-week 100% money-back guarantee if you are not satisfied with the program for any reason.
So you can actually try out the program first and start transforming your diet habits and your body, and then decide if this was right for you.  If at any time in 8 weeks, you decide that this wasn't for you, you can simply email us for a prompt and courteous refund.

Let's get you started right away on solving your diet problems for life and creating a permanent fat-burning environment inside your body.

Special Bonus Section Added:
The Super-Advanced Nutritional Tactics That I Used to Go From 10.2% Body Fat to 6.9% Body Fat in Just Over 3 Weeks (23 days to be exact)
 That's right... although I usually stay in great shape year round, I ended up planning a photo shoot recently and needed to drop a couple % more body fat, and I only had just over 3 weeks to prepare for it.
When you're already fairly lean (I was right around 10% bodyfat at the time), that is when it's hardest to lose that last bit of "stubborn fat", so it takes some advanced strategies to get rid of the last bit of fat.
After studying advanced fat loss techniques for years, I knew exactly what I needed to do and it was just a matter of taking action on it.  So I put together all of my most advanced fat loss techniques I've learned over the years and got to work.

 

In this advanced nutritional fat-burning section, I give you all the dirty details about exactly how I went from 10.2% body fat to 6.9% body fat in only 23 days.  Don't worry, there's absolutely no "fluff" in this section with bland and boring generic advice like "eat lots of fruits and veggies"... Everybody knows that...
Instead, this is the real nitty gritty details of everything I ate, meal timing, carb/protein/fat ratios and the exact timing in relation to workouts to maximize fat burning... and the advanced methods I used for the specific types of exercises and workouts that were necessary to maximize fat loss and lean muscle maintenance for such a short time period.
I even give you the details for the really advanced tactics that involved specific foods, teas, nutrients, spices, etc that I used to get the fastest results during these 23 days.
The powerful thing is... if these techniques worked for me, for that hardest to lose "stubborn fat", then it will work even better for you if you have a little bit more fat to lose. 
 These methods should ONLY be used for 3-4 weeks and ONLY on occasion when you need to really drop body fat and get leaner FAST for perhaps an event that you're preparing for... maybe a wedding, or a beach vacation, or a cruise, or your own photo shoot... whenever you need that extra "burst" of fat loss in just 3-4 weeks time frame.
Grab your copy of The Fat Burning Kitchen today, because this Advanced Fat Burning section is so good and so detailed that we'll be selling it separately for $34.95 in the near future
You'll get the entire 23-Day Advanced Nutritional Fat Burning Blueprint Bonus Section for FREE if you order today.

Pre-Sale $30 Discount!

Click The "Add To Cart" Button Below And Instantly
Receive Your Special Introductory Price Of Only $15...
Plus All The Bonuses (Worth Over $237!) 

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I'm confident that you'll LOVE the unique nutrition tips and ideas that you'll gain through this program... You can say goodbye to cravings forever and start eating the right way to turn your body into a fat-burning machine 24/7!
Sincerely,

Mike Geary
Certified Personal Trainer
Certified Nutrition Specialist
Author - Worldwide best seller: The Truth about Six Pack Abs (over 539,000 readers in 163 countries)

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Lean times for the diet industry

Consumers are eating more fresh food and perhaps exercising more. That’s great news for the country—but not for the weight-loss industry.

To grasp the plight of the diet industry these days, consider these two statistics: 77% of Americans are actively trying to eat healthier, according to a poll conducted this month forFortune by SurveyMonkey—but only 19% say they’re on a diet.

It’s not that Americans have slimmed down; more than a third of U.S. adults are still considered obese. It’s the fact that more and more people are focused on health first—and calories second. The percentage of women reporting they are on a diet has dropped 13 points over the past two decades, according to research firm NPD Group.

The result: crimped revenues for companies in the business of helping people lose weight. Market leader Weight Watchers has reported sales declines for two consecutive years and is projecting a weak 2015. Revenues have also shriveled at Jenny Craig and meal provider Medifast. Another meal provider, Nutrisystem, whose revenues were soaring a few years ago, has seen sales tumble 21% compared to four years ago.

The trend is also casting a chill on the low-calorie (or low anything) stalwarts in supermarket frozen food aisle. Sales of Weight Watchers dinners (made by Heinz) dropped by 17% from 2009 and 2014, while those for Con Agra’s Healthy Choice line thinned by 11% during that period, according to Euromonitor. Nestle’s Lean Cuisine revenues have shrunk by about a quarter over five years. Euromonitor has projected an additional 8% drop for the category over the next five years.

Consumers are eating more fresh food and perhaps exercising more. That’s great news for the country—but not for the weight-loss industry.

To grasp the plight of the diet industry these days, consider these two statistics: 77% of Americans are actively trying to eat healthier, according to a poll conducted this month forFortune by SurveyMonkey—but only 19% say they’re on a diet.

It’s not that Americans have slimmed down; more than a third of U.S. adults are still considered obese. It’s the fact that more and more people are focused on health first—and calories second. The percentage of women reporting they are on a diet has dropped 13 points over the past two decades, according to research firm NPD Group.

The result: crimped revenues for companies in the business of helping people lose weight. Market leader Weight Watchers has reported sales declines for two consecutive years and is projecting a weak 2015. Revenues have also shriveled at Jenny Craig and meal provider Medifast. Another meal provider, Nutrisystem, whose revenues were soaring a few years ago, has seen sales tumble 21% compared to four years ago.

The trend is also casting a chill on the low-calorie (or low anything) stalwarts in supermarket frozen food aisle. Sales of Weight Watchers dinners (made by Heinz) dropped by 17% from 2009 and 2014, while those for Con Agra’s Healthy Choice line thinned by 11% during that period, according to Euromonitor. Nestle’s Lean Cuisine revenues have shrunk by about a quarter over five years. Euromonitor has projected an additional 8% drop for the category over the next five years.

Consumers are eating more fresh food and perhaps exercising more. That’s great news for the country—but not for the weight-loss industry.

To grasp the plight of the diet industry these days, consider these two statistics: 77% of Americans are actively trying to eat healthier, according to a poll conducted this month forFortune by SurveyMonkey—but only 19% say they’re on a diet.

It’s not that Americans have slimmed down; more than a third of U.S. adults are still considered obese. It’s the fact that more and more people are focused on health first—and calories second. The percentage of women reporting they are on a diet has dropped 13 points over the past two decades, according to research firm NPD Group.

The result: crimped revenues for companies in the business of helping people lose weight. Market leader Weight Watchers has reported sales declines for two consecutive years and is projecting a weak 2015. Revenues have also shriveled at Jenny Craig and meal provider Medifast. Another meal provider, Nutrisystem, whose revenues were soaring a few years ago, has seen sales tumble 21% compared to four years ago.

The trend is also casting a chill on the low-calorie (or low anything) stalwarts in supermarket frozen food aisle. Sales of Weight Watchers dinners (made by Heinz) dropped by 17% from 2009 and 2014, while those for Con Agra’s Healthy Choice line thinned by 11% during that period, according to Euromonitor. Nestle’s Lean Cuisine revenues have shrunk by about a quarter over five years. Euromonitor has projected an additional 8% drop for the category over the next five years.

“Consumers ascribe less direct interest in diet as a standalone need,” said Weight Watchers CEO Jim Chambers in a recent presentation. He acknowledged that consumers are taking a more “holistic” approach by eating healthier, as well as pursuing wellness and fitness goals. (That broad trend towards fresher foods is squeezing not only the diet companies, but also non-diet packaged-food companies; see Fortune’s cover story, The War on Big Food).

The U.S. weight loss market totaled $64 billion in 2014, according to Marketdata Enterprises, a research firm that tracks the industry. Among the categories whose revenues are dwindling are low calorie/diet foods, diet soft drinks, and commercial weight loss centers.

Other categories are expanding, including health clubs, medical weight-loss plans (more on those later) and bariatric surgery. There are also niches of growth in diet foods, including among multi-level marketing companies such as Herbalife.

Beyond the changes in eating, other factors are playing a role. Technology is newly influential. Weight-loss-industry executives point to the proliferation of smartphone apps, says John LaRosa, research director at Marketdata. Health and wellness apps can help track calories and movement. And they particularly appeal to younger consumers, who may feel out of place, LaRosa says, at a Weight Watchers, where the average group leader is 48.

Obamacare has also taken a bite out of the commercial weight loss market. Several provisions in the law promote preventative care for obesity-related services, including mandating insurance reimbursement for such services. But the reimbursement applies only to “qualified providers,” which essentially boils down to those programs run by doctors, nurses, and other medical personnel. Programs such as Weight Watchers typically don’t qualify.

CVS Health is a new competitor in this realm. The pharmacy chain offers one-on-one coaching assisted by doctors or nurse practitioners (thus making the program eligible for reimbursement under Obamacare), personalized plans and other weight loss services at 970 MinuteClinic locations. CVS relies on the Dash diet, a plan that emphasizes fruits, vegetables and low-fat dairy foods.

“For so long, we had weight loss within the commercial marketplace, rather than under the medical umbrella,” says Dr. Kimberly Gudzune, who led a study, published inAnnals of Internal Medicine on commercial weight-loss programs. (Her team discovered that Jenny Craig clients shed at least 15 pounds on average after a year, while Weight Watchers participants lose at least eight.)

“All of these changes are happening as we speak,” Gudzune says. “I am hopeful obesity screening and counseling will be an option for more patients than it is today.” That’s good news for patients but not, perhaps, for diet companies.

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Are You Making These 3 Mistakes At Dinner?

By Kevin DiDonato MS, CSCS, CES

What can be said about dinner!       

There may be nothing more satisfying in the world, then sitting down at the table with your family and friends, and enjoying a home-cooked meal.
However, overdoing it at dinner may put the brakes on your fat loss plans!
Why?
Well, the truth is: Although all your meals, snacks, and drinks are important…
Dinnertime may be the easiest time to go overboard on your favorite fixings…having seconds (or even thirds)…and having a few too many adult beverages.

And all those extra calories, well, they could easily end up packed on your hips, butt, or thighs!
If you want to improve your fat loss, then I would suggest you avoid making these THREE mistakes at dinner:

1. You Dine and Dash – To Bed

Eating right before bed may disrupt your sleeping patterns, therefore keeping you up, tossing and turning all night.
And as you know, sleeping is vital to a healthy metabolism!
Not getting the right amount of sleep at night may cause you to crave calorie-rich foods that only add to your waistline.
If you can, try to eat a few hours before bed.  And if you need to eat right before bed, choose a small snack - full of protein -to last you throughout the night.

2. You Have the TV On

One of the worst things you can do for your fat loss is to eat while watching TV.
Mindless eating may cause you to overeat, therefore adding too many calories to your body.
This could ruin all the good you did throughout the day AND boost your fat/weight gain.

3. You Go “All In” on Carbs

Carbs are a necessary ingredient to a healthy fat loss program.
BUT:
If you eat too many carbs (like a big bowl of pasta or an extra-large baked potato) then you could end up regretting your decision.
Besides adding too many calories to your meal, too many carbs could spike your blood sugar levels.
And this crazy spike in blood sugar will spike your insulin levels too!  And when insulin is present, any excess calories could end up being stored as fat!
The easiest way to maintain your fat loss – and eat carbs too – is to choose carbs wisely and be sensible with your portions.

Lose Fat By Eating Sensibly At Dinner

Dinner may easily be the biggest meal – and the time when people cheat the most.
And that could lead to an increase in your waist, hip, butt, or thighs.
But, if you eat sensibly at dinner – meaning you avoid large portions, avoid eating before bed, and avoiding watching the TV at dinner – then you may be able to keep your fat loss on track.



Keep Your Fat Loss On Track With The Help Of This One Simple Trick >>

Fat Burning Kitchen :- All the foods you should shouldn't have in your Kitchen. 

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Tips to Help You Fall Asleep Easier... Better Sleep Equals a Leaner You!

Hi. It's Mike again from TruthAboutAbs.com

I hope you're doing well and enjoying your good health, energy, and lean body!
Let's take a step away today from the normal discussions about various training techniques or nutrition ideas, and look at another vitally important aspect in your life that plays an important role in your success with your fitness goals. And that aspect is...
How well do you sleep?
I've noticed that one of the challenges for many people in their fitness endeavors is getting enough quality sleep each night. In case you didn't already know, the quality and quantity of your sleep each night is VERY important to maintaining an optimal hormonal balance within your body and keeping your metabolism as high as possible. Obviously, this all translates into a leaner you, if you are sleeping well regularly.
On the other hand, if you never seem to get enough sleep, or don't sleep well enough to give your body the rest and recuperation it needs, you can count on the fact that this lack of sleep is making you fatter! That's right, the lack of quality sleep creates a fat-storing hormonal mess inside your body. The fact is, the stats show that most people don't get enough sleep regularly, and also don't sleep as soundly as they should.
Aside from sleeping disorders, most people simply don't get enough sleep because they have a hard time shutting down their minds at night, which leaves them lying there in bed tossing and turning with thoughts about the stresses of their daily lives shooting through their heads. 
Does this happen to you?
This has actually been a problem for me personally, but I've started to gain control of this with a few secrets I've learned, and now I can usually fall asleep pretty fast each night. Here are some of the tricks I've used to fall asleep easier each night. Some of these you've probably heard before, but others may be new ideas for you.
1. Try not to exercise intensely within about 2 hours or so of your normal bedtime. However, getting regular daily exercise at any other time of the day will help tire you out so that you can fall asleep easier once bed time comes.

2. Don't try to go to sleep hungry. 
Contrary to popular belief, just because you eat after 6 or 7 pm does not mean it's going to be instantly deposited as blubbery body fat. As a matter of fact, a lot of very lean people that I know eat small meals right before they go to bed each night. A light healthy snack 30-90 minutes before you hit the pillows will help satisfy your hunger and help you fall asleep easier.

3. Avoid stimulants like caffeine any time after late-afternoon.

4. Try chamomile tea and/or mint tea an hour or two before bed time. These generally have a relaxing effect and can help you calm down at night. I recently found a tea product called "bed time tea", which combines chamomile and mint in the tea bags. I add in just a little touch of raw honey too and this combo really seems to relax me.

5. Try ground nutmeg in capsules an hour or two before bed. Nutmeg is supposed to also have a calming effect on the body. What I've done is buy a couple rounds of whole nutmeg and use a strong coffee grinder to grind them into powder. Then I fill empty capsules with the nutmeg and take a couple each night. Two whole nutmeg rounds will fill a couple dozen capsules, so I store them in a ziplock in the fridge. I'm not totally sure if this helps or not, but it certainly can't hurt, and nutmeg is at least a good source of antioxidants too!

6. Try to clear your mind of daily stresses and things you need to do. This has been my biggest obstacle to overcome in order to fall asleep at night. One thing that helps is to use a note pad to write down what I need to do the next day. That helps me clear my mind and reassure that I won't forget anything, so that I can relax. Instead of thinking about my day, or what I need to do tomorrow, I simply wipe my mind clean, and think about a relaxing place that I enjoy, like a tropical beach, or lying on a hammock in the breeze somewhere. 
If I can keep my mind on something relaxing like this, and not my daily worries, I fall asleep like a champ! I know there are many other strategies that people use to help fall asleep, but I figured I'd just give you a few of the tricks that have helped me out with conquering this. Whatever you do, please try to keep it natural... taking sleep aid drugs will almost always have adverse side effects.
So do yourself a favor and pull the plug on the late-night talk shows or late-night Seinfeld re-runs (although that Kramer does crack me up!), and try to get to sleep a little earlier from now on. Clear your mind, relax, and enjoy some good quality sleep that will keep your body leaner and have you feeling more energy filled during each day. Good luck!
This ezine issue was sponsored by Sleep Well and Tight  - an innovative program to help you fall asleep fast and get deep restful sleep every night, without harmful sleeping pills.
I hope this article has given you some ideas on how to fall asleep easier at night. Remember, more quality sleep equals a healthier, happier, and leaner you!
Enjoy some deep restful sleep!
Please feel free to share with friends and family who could benefit from these relaxing sleeping tips below. 

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