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Resolutions

RESOLUTIONS
by JJ Virgin, CNS, CHFI

I have an integrated approach to fitness, including diet, supplements, exercise, stress management, life balance and optimal sleep. I hope these tips help you make the neccesary changes in the new year to help you be the best you!

I resolve to get enough sleep.
1. Get up at the same time every day.
2. Avoid caffeine in the afternoon and evening.
3. Don’t drink more than one glass of alcohol, or better yet, none. If even one interrupts your sleep, skip it altogether.
4. Darken your room and don’t turn on lights if you get up to go to the bathroom - it interrupts melatonin production.
5. Try a heaping teaspoon of Inositol powder and 400mg of Magnesium Malate Chelate a half an hour before bed. If you are still having problems add 3 GABA Plus capsules.
6. Try some aromatherapy - take a lavender bath or apply some lavender body lotion.
7. Don’t eat for at least 3 hours before bed. You should be healing while you sleep, not digesting.
8. Be sure to exercise, but don’t exercise for at least 3 hours before bed.
9. If you find you are waking in the middle of the night, try some Glutamine powder, Phosphatidyl Serine powder and Biotin to control cortisol and insulin fluctuations as you sleep.

I resolve to exercise 5 days a week.
1. Make a date with a friend to go to the gym or to go hiking.
2. Get a workout partner.
3. Hire a trainer and set up a schedule.
4. If your schedule permits, exercise first thing in the morning so you don’t blow it off.

I resolve to drink more water.
1. Carry around a 64oz. water bottle and make sure you finish it every day.

I resolve to get more fiber in my diet.
1. Eat your 3 cups of veggies daily.
2. At a restaurant order double veggies, no starch.
3. Try adding a few tbsp. of freshly ground flaxseed meal or an ounce of nuts to your daily diet.

I resolve to limit my caffeine.
1. Go to half caf and half decaf.
2. Switch to decaf in the afternoon.
3. Watch the ice tea at restaurants - if it’s got caffeine, go for the water instead.

I resolve to only eat sugar if it is really worth it.
1. Follow the 3 POLITE Bite Rule.
2. Learn where sugar is - juice, salad dressings, ketchup, grains, refined products, etc. read the labels.
3. Find a sugar substitute for your sugary treat - trade your candy bar for 10 chocolate covered almonds and then trade those for 20 regular raw almonds.

I resolve to make an oil change!
1. Get rid of the rancid and trans fats in your house - corn, safflower and sunflower oil, margarines and anything that says “hydrogenated” and change over to extra virgin olive oil.

And finally...Work on your thoughts - they create!