TIPS FOR TUESDAY: Gluten Sensitivity Self-Test & Diet Plan

Wow - as many as 20 million Americans could be affected by a gluten sensitivity and not even know it.  This fact led me to finding a great segment by Dr. Oz on Gluten Sensitivity and a way to find out if you might be experiencing a gluten sensitivity with this simple checklist.  Count all the symptoms that you experience on a regular, chronic basis.

How many of the following do you have? Check all that apply.

Digestive Symptoms 

• Frequent bloating or gas
• Diagnosed with IBS or acid reflux
• Daily diarrhea or chronic constipation
  
  

Neurologic & Skeletal Symptoms 

• Migraine or headaches
• Joint pains or aches
• Brain fog

Hormonal & Immune Symptoms

• Depression or anxiety
• Ongoing fatigue
• Chronic eczema or acne

Results

Four or more symptoms indicate that gluten may be impacting your health. But even one symptom, if severe and chronic, can be a sign of a gluten sensitivity. You may want to consult your doctor or try going gluten-free for 2-4 weeks.

Based on my own results, I am definitely gluten intolerant and have known this about myself for a while.  Because of this, eating clean and getting my nutrition under control has been a HIGH priority for me.

Dr. Oz recommends this diet plan, if you're interested in trying this - I'd recommend doing it for 7 days to see how you feel and if you see any changes.

Here is the plan below:

Day 1
Breakfast: Sweet Potato Hash with Eggs
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Asian Bean Salad with Tahini Dressing
Snack: Roasted Tomato and Garlic Spread
Dinner: Grilled Shrimp Brochettes and Quinoa Timbales with Roasted Peppers and Herbs

Day 2
Breakfast: UltraShake
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: White Beans on a Bed of Greens
Snack: Olive Tapenade and Raw Vegetables
Dinner: Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus

Day 3
Breakfast: Apple Walnut Amaranth
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Quinoa and Garbanzo Bean Salad
Snack: Artichoke Antipasto and Raw Veggies
Dinner: Moroccan Chicken with Cauliflower and Cashews

Day 4
Breakfast: Breakfast Burrito
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Roast Turkey Breast and Avocado Cream on a Bed of Greens
Snack: Lemony Hummus with Raw Veggies
Dinner: Coconut Dal with Steamed Broccoli and Brown Rice

Day 5
Breakfast: Peach Quinoa with Flax and Nuts
Snack: 1 Piece of Fruit Plus Anytime Snack Mix
Lunch: Curried Waldorf Salad
Snack: Tahini with Flax Crackers
Dinner: Sesame-Crusted Sole with Baby Bok Choy and Wild Rice

Day 6
Breakfast: Hot Brown Rice, Nuts and Flax
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: Tarragon Chicken Salad
Snack: Avocado with Lemon
Dinner: Ratatouille

Day 7
Breakfast: Ratatouille Omelet
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Lentil Salad
Snack: Dark Chocolate or Cocoa Nibs
Dinner: Balsamic-Marinated Tofu with Herbs and Sautéed Spinach

Some Reflection Over My Last 7 Months as a Beachbody Coach

***GETTING REAL HERE***

December 30th, 2013, I made a promise to myself to make a change to my health and habits.  This was at a time when I was nearly 25 pounds overweight and mentally/physically/emotionally very unhappy with "letting myself go".  While everything was going right in the world around me on the outside, on the inside I wasn't feeling very good about myself.  I knew I needed to do some work on Me.  It was this promise to myself that has been my reason to keep on this journey these last 7 months and continue on this path for the rest of my life.  What was that promise?  My promise was simply this:

"I promise to lose the weight I've gained, get back to my healthy & fit self, and help others on their journey to live a healthy and active lifestyle."

By making this promise and constantly reminding myself of it every morning, the universe continues to open doors for me and every decision and opportunity I've taken and continue to take, has allowed me to move forward and hold me to my promise.

As some of you may or may not know, I began my fitness journey with Shaun T's FOCUS T25 program, got a great Coach (thank you Lisa!) ordered Shakeology, joined a FB Challenge Group, and stuck to a great clean eating nutrition plan!

It was because of the support I had with my challenge group and coach, that after completing FOCUS T25,  I lost 13 pounds during the 10 week program. The little voice inside my head that kept telling me to stop or quit, was certainly there throughout the entire thing and even today, I have off days where it decides to pop in from time to time.  But, no matter what, I continue to pull through because of that PROMISE that I made for myself.

I continue to still workout at 5am every week-day morning.  This time I'm doing the new program, #PiYo.   And what keeps getting me motivated and pushing through is that I keep reminding myself that 28 years of bad habits can't be broken in just 7 months.  However, making small changes and working towards being a little better each and every day will help get me closer to my goals and the promise that I made for myself.

So what have I learned so far these last 7 months?  What I can tell you is that I have learned a lot about myself - my strengths, my weaknesses, my motivations, my failures, my stressers, etc.  I've learned and read so much on personal development, health and nutrition that I dream about it.  I have even learned from all of you that have joined in on my challenge groups this year!  I've learned that I absolutely love coaching and working with others to help them achieve their health and fitness goals.  But most of all, I've learned that I love supporting and teaching (I even got Yoga Teacher Certified).  It is so important to me to pay it forward in life and I love being a part of something bigger than myself.

So that's my story and my moment of reflection as I look back over the last 7 months of this year.  I'm still continuing down this path and working things out.  I'm not perfect by any means.  But I keep learning.  I keep growing.  I don't quit.  I don't give up.  I made a promise to myself and I don't break my promises...

So, I have a question for you...

What promise would YOU make to YOURSELF right now?  Will you keep it?

MOTIVATION MONDAY: In case you run out....

RECIPE WEDNESDAY: Spicy Noodle Hot Pot

I was trying to think of a good recipe to share with you all this week.  Then I was reading Oprah's magazine this morning and came across a great recipe for a Spicy Noodle Hot Pot, that reminded me of this great place in Old Town Alexandria to get Pho!  Which, as a side note:  the place is right off of Cameron Street and called: Caphe Banh Mi.  It is BY FAR, the BEST place to get Pho which helps boost your immune system and comforts the soul. It's so delicious.

Anyway, getting back on track...

There are some days that I really don't want to eat anything that will make me feel more bloated than I already feel... ladies, I think you know what I'm talking about here.  So that being said, here is a great recipe to help get your greens in and that's not a huge salad.  It's comfort food turned healthy!

Now, although bok choy is sometimes referred to as Chinese cabbage—and it is technically a member of the cruciferous vegetable (aka cabbage) family—it won't make you feel stuffed in the way some other cabbage can.

For such a quick soup, this one is darned satisfying. Thanks to the bold flavors of ginger, lime, soy sauce and cilantro—and the intriguing flavor of one of my favorite greens, bok choy—the soup packs a punch without much fuss.

****Serves 4 ****

Ingredients

• Kosher salt
• 6 ounces fresh Chinese egg noodles, torn into slightly shorter pieces
• 1/2 tsp. Asian sesame oil
• 1 Tbsp. soy sauce
• 1 Tbsp. freshly squeezed lime juice
• 1 tsp. packed brown sugar
• 2 tsp. peanut or vegetable oil, plus 2 Tbsp.
• 3 1/2-ounce package fresh shiitake mushrooms, stemmed and thinly sliced
• 3 small shallots (about 3 ounces), thinly sliced
• 1 pound bok choy (both leaves and stalks), cored, washed thoroughly and then thinly sliced crosswise
• 1 Tbsp. chopped, peeled fresh ginger
• 1 Tbsp. chopped garlic
• 1/2 tsp. Asian chili-garlic sauce
• 2 cups low-sodium chicken broth
• 3 to 4 Tbsp. chopped fresh cilantro
• 3 to 4 Tbsp. chopped roasted peanuts
• 2 Tbsp. finely sliced scallions

Directions

Bring a large pot of salted water to a boil. Add the egg noodles and cook until tender, 2 to 3 minutes. Drain in a colander, rinse briefly and let dry a bit. Transfer to a bowl and toss with a big pinch of salt and the sesame oil.

In a small bowl, stir together the soy sauce, lime juice and brown sugar. Set aside.

In a medium nonstick skillet, heat the 2 tsp. peanut oil over medium-low heat. Add the shiitake mushrooms and a pinch of salt and cook, stirring until tender and just starting to brown, 6 to 7 minutes. Remove from the heat and reserve.

In a large Dutch oven or other soup pot, heat the remaining 2 Tbsp. peanut oil over medium-low heat. Add the shallots and a pinch of salt and cook, stirring just until the shallots have softened and many are browning, 3 to 4 minutes. Add the bok choy and 1/2 tsp. salt and stir until all the leaves have wilted, about 2 minutes. Add the ginger, garlic and chili-garlic sauce and stir until fragrant, about 30 seconds. Add the cooked shiitake mushrooms, the chicken broth and 2 cups water to the pot. Bring to a boil, reduce to a simmer and cook 5 minutes. Remove the pot from the heat and let sit for 5 minutes. Stir in the soy-lime mixture and 2 Tbsp. of the cilantro.

Divide the noodles evenly among four deep soup bowls. Using tongs, divide the greens evenly, placing them over the noodles, and then ladle equal amounts of the remaining broth and soup contents over each.

Garnish each bowl of soup with the remaining cilantro, peanuts and scallions. Serve right away with both a fork and a spoon.

From The Fresh & Green Table: Delicious Ideas for Bringing Vegetables into Every Meal (Chronicle) by Susie Middleton.

STATurday: My Journey with Shakeology and the 21 Day Fix

Okay - hold the press!  This program is SERIOUS!  I am totally amazed at how much my body has already transformed after only 6 days.  It is all about the NUTRITION and the work outs that Autumn has you doing are intense but they only last 30 minutes.  She is so encouraging and motivating during the workouts - I love it.  This could be a new favorite program!

Here I am at Day 1 of the 21 Day Fix:

Weight:  153 pounds

Waist: 31.2

Hips: 36.2

Chest: 35

Right Arm:  11.7

Left Arm: 11.7

Right Thigh: 20.2

Left Thigh: 20.2

Body Fat:  25.72%

I am not able to take photos until Day 21 - but I have already sneaked a peak at the scale and I am currently at 151 pounds!  I have already LOST 2 pounds this week - which is AWESOME!

This program is all about nutrition - drinking your Shakeology, portion control with the containers, and getting your 30 minutes of workout in every day of the week.  It is a really easy program to follow actually and I am shocked that it is taken THIS long to get something like this on the market.  It is a dire need in todays society, as even as a COACH, I didn't realize how much fruit and veggies I was OVEREATING. 

This program also doesn't make me feel hungry - I am eating super healthy foods and my body has a TON of energy.  You are eating 5 mini meals throughout the day, spaced over 2-3 hours.  Again, super easy to follow and I use the weekends to prep my lunches and portions out for the week.

I can't wait to see where I'm at by Day 14 and then Day 21! 

If you're interested in learning more about the program - visit my coaching site and take a look for more details:  www.beachbodycoach.com/m4mckim or feel free to shoot me an e-mail and ask any questions you may have.  Also, I'd be happy to help you get a good discount on Shakeology AND the program, just send me an e-mail for more details: coachmelissamckim@gmail.com

Stay tuned for next STATurday's post!  Thank you ALL for your continued support!

STATurday: My Journey with P90x3 and Shakeology

Happy STATurday!  This week has been great!  I managed to complete my 3rd week of P90x3 and next week (week 4) starts the transition period into Block 2.  Here is a break-down of the Classic P90x3 schedule that I'm doing.

However, I am trying to figure out the best way to go about the beginning of Block 2, as my fiancée and I will be in Sanibel, FL next weekend looking at wedding venues and hopefully picking a date (I AM SO EXCITED!).  I won't be able to share my STATs with you next weekend, but I will be posting some pictures of our time in Sanibel!  :)

This leads me to a question:
Do those of you that go on vacation still keep up with your workouts?  Or do you take the time to rest, relax, and enjoy your time away from the routine?  I feel like I want to do a mix of both!  haha!

The more I think about it though, I really don't want to go backwards from all the hard work I've put into myself these last 3 months - so I will be bringing the P90x3 workbook with me so that I can still do the workouts in the morning.  They are only 30 minutes, that is doable to me.  Which leads me to the other nice thing about the P90x3 program, it comes with a nice work out booklet that gives you all the exercises per routine so that you can still do them on the go (you don't have to bring the DVDs!).  Maybe I'll be able to get my fiancée to do them with me.  :)

 

My Current STATS

So the good news is I have STOPPED gaining;  that 1 pound I gained last week from muscle, is completely GONE this week.  I am actually back down to 152 pounds (WOOT, WOOT!).  This is a big indicator to me that I LOST 1 pound of body fat.  I am also noticing that my stomach has gone down a LOT. 

The cool thing about this workout is that you not only SEE the change in your body, but you start to FEEL the changes in your body.  When I am activating my core in these workouts, I can actually feel those new muscles WORKING and I'm visually SEEING the results from the abs that are forming!

I look forward to seeing my results at the end of Week 4!

P90x3 Stories

I wanted to share some great transformational stories with you from other P90x3 and Shakeology users - check it out!

 

 

 

Upcoming Challenge Groups & Nutrition Programs

Be sure to check out my upcoming challenges for this year on my Challenge Group page.  Starting April 14th, I will be trying the 21 Day Fix program and am looking for 5 people to be part of my Challenge Test Group and being part of this journey with me! 

Check out this video for further information on the 21 Day Fix: http://beachbodycoach.com/esuite/home/m4mckim?bctid=3124709772001

 

Feel free to send me a message via FB or e-mail at coachmelissamckim@gmail.com and I'd be happy to send you more details about the program. 

 

 



Motivation Monday: Quotes by Paulo Coehlo!

If you have never read the book "The Alchemist" or any of the other great books written by Paulo Cohelo, you really need to.  They are easy reads and leave your soul with a message about life and leave you feeling inspired.  Some of my favorite motivational and inspiring quotes from his books are below.  Enjoy!

NO-REGRET WORKOUT

NO-REGRET WORKOUT: No matter how big or small the workout, you’ll feel energized, strong, and confident afterward.

STATurday: My Journey with P90x3 and Shakeology

Hi All and happy STATurday!

I started on Monday, March 10, 2014 the P90x3 series with Tony Horton and am continuing to drink Shakeology every day.  What a FUN trainer to work out with in the morning.  He is hilarious - if you're looking for someone who challenges you but who can also make you laugh mid-push-up - this is definitely the workout series for you.

I have to admit - getting the P90x3 program is really daunting at first.  It comes with all of the DVDs, a workout book that is rather thick to read and a bunch of things that you need to get before you can even start the training.  Amazon.com became my friend last weekend, as I didn't have half of the stuff it needed.  So do keep this in mind if you're interested in ordering it!  For instance, you DO NEED a pull-up bar OR resistance bands for these workouts;  you need a series of weights (not just a 5 lbs dumbbell, like I have); you need yoga blocks (if you aren't that flexible, like me); and you  need a yoga mat.  At least I had the yoga mat covered!  :)

Check out the intro video to P90x3 - the results you get after 90 days is mind-blowing - I can't wait to see my own:  http://beachbodycoach.com/esuite/home/m4mckim?bctid=2753168682001

So here are my initial thoughts with the first week of the program: 
Day 1 - Total Synergistics was really intimidating - but I managed to get through it and again, Tony Horton's sense of humor really is enjoyable!  Every DVD comes with a "Cold Start" warm-up which I was super thankful for when I did the Day 2 Agility X work-out.  Holy cow!  I have never been so sore in the morning until after doing that DVD!  And Day 3 - Yoga X - was by far my favorite part of the week.  I knew all the yoga poses from my own teachings and practice and it was a treat for my incredibly sore body.  Day 4 involved The Challenge, which was incredibly challenging.  He makes

you do push ups and pull ups over and over and over again - you need to pick a number for each and make sure you try and hit that goal each rep.  Needless to say, after finishing that DVD, my arms were incredibly sore (it hurts me even to type this out).  Yesterday, I did CVX which was actually fun - lots of cardio WITH a weight in your hands.  I actually enjoyed it a lot and it gave me a good sweat.  This morning (Day 6), I am set to do The Warrior DVD, which is a series of strength training with your own body, no weights.  I will let you know how that goes once I finish that up.  Sundays will be my day off, but you do have the option with the program to take the day off OR do the Dynamix workout.  I can already tell this morning that my body will want to rest tomorrow, but I am going to go to a great Kundalini Yoga class - to help work through the soreness and meditate. 

When I weighed myself this morning, I didn't lose weight over these last 5 days, I am still the same as day one, but I have the feeling it is because of the new program.  FOCUS T25 did this to me too the first week and then I dropped the weight the second week.  While I do think my body is in physical shock with these new workouts, according to the P90x3 planner, Tony doesn't ask you to take measurements or photos again until Week 4!  I don't think I will be able to wait that long, so I am going to stick to taking my full measurements and STATs every 2 weeks - it makes me feel good when I see small changes taking place by the small choices I've made each and every day. 

In the meantime, here is my BEFORE P90x3 Photo and Day 1 STATS!  I can't wait to see what transformations take place by Day 14!!!

Make “YOU” a PRIORITY

“I Don’t Have Time” is a Big Fat Lie I know we’ve all said it before. We say “I don’t have time” when life gets busy or when we don’t want to feel guilty about skipping something:

ü  If we don’t have enough time to work out, it’s easier for us to be okay with wheezing after a flight of stairs.

ü  If we don’t have enough time to prepare healthy meals, it’s easier to accept our next unhealthy meal through a drive-thru window.

ü  If we don’t have enough time to clean the house, it’s easier to accept living in filth.

ü  If we don’t have time to apply for new jobs and make new connections, it’s easier to accept staying in a dead-end job.

It’s not that we don’t have time… It’s that it’s not a priority… Starting today, you are no longer allowed to utter the words: “I don’t have time”…Instead, you will say, “It’s not a priority.”… Watch how quickly your perspective shifts when looking at life’s challenges this way:

ü  “I’d love to work out, I just don’t have time” becomes “exercising isn’t a priority.”

ü  “I’d love to eat healthier, but I don’t have time to cook” becomes “eating healthy isn’t a priority.”

ü  “I don’t have time to travel” becomes “traveling isn’t a priority.“

Suddenly, the excuse of time becomes an incredibly weak argument. Crap. Stings a bit, huh? The real truth… How you choose to spend your time defines your priorities. I spent MANY years telling myself that I wanted to lose weight, but I never seem to find the time. It wasn’t because I didn’t have enough time, it’s because I never made it a priority! After lying to myself for years, I finally started taking action.

Your priorities, whether you say so or not, are where you choose to spend those hours. Make the most of them! It’s amazing how much time you can find when you minimize the things that aren’t important to make room for the things that are. Where are you spending your time? Just like keeping a food journal can be eye-opening, try tracking your time over the next few days in 30-minute blocks. How much time do you spend on the computer, watching TV, etc.? I bet you’ll be surprised. I challenge you, starting today, to erase the phrase “I don’t have time” from your vocabulary. Instead, say “it’s not a priority.”

 

NO MORE EXCUSES!

“You can be the PROBLEM, or the SOLUTION”

Planning to work out doesn’t count as a workout. Good intentions don’t show up on your body. What I am trying to say is that you are going to have to SHOW up every day and give it all you got. If you start skipping workouts and hitting the drive thru the only person you are cheating is YOU and that’s something I don’t want to see happen!

What I’m saying is the buck STOPS with you! You have to be committed to making this change and it’s something you are going to have to work on daily. You can’t expect to wake up overnight and have rock solid willpower. Sticking to commitments comes from doing what you say you are going to do over and over again. The more times you follow through on what you say you are going to do, the more self-trust you build and the more discipline you acquire.

 

 

STATurday: My Journey with Shakeology and FOCUS T25

I have officially completed the FOCUS T25 program and have achieved amazing results! 

Check out my BEFORE & AFTER photos (I'm wearing the SAME clothes in both photos!!!) and STATS below:

 

 

As you can see, I have lost a total of 13 pounds since I started on this journey!  The number 152 has not been seen for nearly 5 years and I am so thankful and happy right now.  I have lost a total of 5.4 inches around my waist and down nearly 10% in body fat.  Say WHAT?!?! 

I am incredibly excited and happy with these results.  It was a lot of work and there were many days where I wanted to quit, but because of the support I had with my challenge groups and the amazing program - I didn't give up.  I didn't stop.  I FINISHED and NAILED IT! 

With the help of my Energy & Endurance Formula first thing in the morning, my amazing Chocolate Vegan Shakeology, Nutrition Plan (EATING CLEAN), and support from my Facebook challenge groups, friends and family - I was able to achieve these results!  Being active, eating clean, and working out has now become a LIFESTYLE and I love being to help others on their own journey as well.

I am really excited to start another journey with P90X3 and seeing out that program pans out.  My overall desired weight goal for 2014 is to be between 140-145 pounds.  If I can get there, I will have reached my initial goal of losing 20 pounds.  I am already over half way there and can't wait to continue on this journey.

Stay turned for my next journey story with P90X3 and Shakeology!  Also, check out the next challenge groups I have coming up this year by visiting my Challenge Details & Registration page on my blog. 

I hope that you can join me on the next journey and that I have inspired you to "JUST DO IT".

Why should I do yoga?

Yoga is INCREDIBLY GOOD for you!

 

There's a good reason it's been around for thousands of years. Yoga trains all of the muscles in the body to work in harmony. This does not just include voluntary muscles (prime mover and stabilizer) but involuntary muscles (smooth and cardiac) as well, resulting in a workout that's more like a full-body tonic than a sweat or pump fest. A regular yoga practice almost ensures that you'll age gracefully and sleep incredibly well!

So what are you waiting for?  Google "Yoga Studios in YOUR CITY" and get OUT there.  Get HEALTHY!  And know that the people that you will meet at yoga studios are lovely, inspiring and motivating. 

 

6 Reasons Why Exercise Makes Us Happier!

I've heard people tell me all my life that exercise can make you a happier person.  I never really believed them until I've been doing it consecutively 5 days a week since the first of this year.  I've noticed that my stress levels and mood have vastly improved for myself.  Additionally, I am not craving those sweets or comfort foods anymore.  So, I thought would look into this a little further and see what those top reasons are for exercise making us so happy.  Here is what I've found:

1. It releases happy chemicals into your brain.
Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness.

Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.

The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.

2. It makes you less stressed out.

Not only will working out ease stress in the short term by helping you sweat out the day's worries, regular exercise will help you become less stressed out in the long term as well.

That’s because when you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes. When you subject yourself to the stress of exercise enough, your body will eventually get better at handling the rest of life's stressors.

And less stress equals a happier, healthier life.

3. It energizes you.

You no doubt have days when you just feel too tired to exercise, when working out is the last thing in the world you want to do.

But no matter how exhausted you are from a long day at work, taking care of your family or recovering from a busy weekend, do your best to muster up all the willpower you have and still work out, because more likely than not, you'll feel more energized after your workout than you did before it.

So the next time you force yourself to get off the couch and get into workout mode, you’ll most likely feel more energized throughout the rest of the day. And more energy equals greater happiness.

4. It boosts your confidence.

When you don't feel good about your body or how you look, it's all too easy to have low self-esteem. And that can have a negative effect on all areas of your life including your relationships, your career, and your goals and aspirations.

But when you start to exercise and see your body transform, that can quickly change. Because exercise will not only make you like how you look, it will also make you feel stronger, more independent, and more confident. There's nothing like a boost in confidence to increase overall happiness. 

5. It eases anxiety.

If you suffer from anxiety, exercise may be a simple cure.

Because recent studies on the effects of exercise show that in people suffering from anxiety, the immediate mood boost from exercise is followed by longer-term relief, similar to that offered by

meditation and talk therapy.

So next time you’re feeling anxious, try a hard workout — you’ll feel happier for days on end.

6. It fights insomnia.

Trouble sleeping? Skip the sleeping pill and try exercising instead.

Staying active and exercising on a regular basis has been shown to improve sleeping problems of insomniacs and people with sleeping disorders. And not only can regular exercise significantly improve your sleep quality, it can also give you that pep that makes you want to get out of bed in the morning and do things.

And that equals greater happiness, every time.

Exercise, and be happy.

The next time you’re feeling down, stressed or anxious, get off the couch and get some exercise instead.

Because you'll not only feel more confident, energized, and calm — you’ll be a healthier and happier person for life.