First of all, I would like to thank everyone deeply for sticking around and taking the time to read my articles, watch my videos, and being followers of mine.

Let’s start this article out with a couple of quick tid-bits on health and lifestyle.

#1–A study by British and American researchers discovered that men and women who consumed more than two servings of fruits and veggies per day reported higher levels of happiness vs. those who ate less. Research shows that the more servings of fruits and veggies that you eat, the more your mood will likely improve. People who ate 7-8 servings of fruits and veggies were the happiest of all.

#2–Having trouble falling asleep- try this… not being able to fall asleep could be insomnia or it could be something as simple as hunger. If you and your doctor have ruled out sleep apnea and/or other physical problems which can cause sleep disorders, try grabbing a handful of almonds or hazelnuts. Both are rich in good fats (so they wont make you gain weight) and also they both are good sources of tryptophan, which will help your body release seratonin, enabling you to fall asleep easier!!

A supplement I do recommend if sleep is a big issue is something called Sleep by Top Secret Labs.

Its full of awesome things for your body including antioxidants to help your body fight free radicals as you sleep.

Good night !!

Curbing late night cravings 

This is the time of day when people cheat on their diets and can’t always help it.

Craving something sweet? Snack on something healthy which has more of a natural sweetness added to it like a berry-flavored greek yogurt or some fresh fruit (less sugar, less fat and more of a natural choice). Grab a couple ounces greek yogurt and some mixed berries and mix it up

Craving something salty? Grab a whole wheat tortilla or bread and some sharp cheddar cheese. You can either eat it by itself or you can combine them for a great healthy quesadilla. Don’t forget to dip it in a little natural salsa!

Sweet and salty? Why don’t ya’ grab some sliced-up fruit and peanut butter? The combo of sweet and salty will satisfy that craving, and best of all it is healthy and very easy to prepare. It’s also packed with fiber, protein, and good fats!

Now for some fitness shoulders workout: 

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Barbell upright row . 3 sets of 10 reps-
Hold barbell in front of your thighs with your hands outside shoulder width. Squeeze your shoulder blades together and row the bar upwards until your elbows are bent 90 degrees. Keep your elbows in line with your wrists at the top of the rep

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Dumbbell overhead press 3 sets of 10 reps-
Hold dumbbells at shoulder level and stand with a straight back and staggered legs. Keeping your stomach tight press the weights straight overhead and then lower them
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Barbell military press (front and backwards)
Grab a pre-weighted barbell, placing your hands evenly on both sides of the bar at shoulder length, then press the bar up and lower the bar down in front of your head. Bring the bar up again and then down behind your head. Do this 8-10 times

Yoga can help depression and sleep problems

Does this cold weather have you feeling down? Get yourself to a yoga class. Based on studies conducted at the Duke University Medical School, they found that yoga can be beneficial for mild depression (without medication) and for sleeping issues. Studies concluded that yoga helped people sleep better and easier (without medication). Other studies conclude that practicing yoga routeinly can causes chemical changes in the body similar to antidepressants and psychotherapy (better neurotransmitter health), which will ultimately lead to better sleep and a better grasp on life

Do you wanna know an easy method which I use all the time for eating healthy? Keep healthy food at eye level in the kitchen cabinets. Why? Because the first thing you see in the cupboard is usually what you tend to gravitate too

Do you feel lazy sometimes and look for excuses to skip the gym- well try this!!! Make a vision board somewhere which you are always looking at (on a wall in the house either in your kitchen or bathroom). Call it the vision board and add motivational pictures which feed your enthusiasm and inspiration.

Trying to lose weight– add a picture of yourself 10 years prior to the current date to your vision board so you can always see yourself a little bit lighter and/or more fit

Stick around!! More to come!!