The key here is keeping blood sugar balanced so energy is constant.  Whole grains provide a slow and steady release of fuel making your energy levels consistent and balanced. A recent study published in the American Journal of Clinical Nutrition found that eating more whole grains actually helped increase the body’s sensitivity to insulin, allowing for that slow and steady release. That means that by the end of the day, you feel more energized, less tired, and more mental clarity.
On the other hand, when you are eating foods high in sugar, you will get a spike in your blood sugar levels that will cause a slight energy boost, however, it will be followed by a rapid drop in blood sugar. That crashing effect will eventually leave you feeling worn out and emotionally exhausted.

Supplemental Tip:  LIFE By Design Wellness & Weight-Loss Program

We all know we need to get better sleep and proper rest each night to ensure energy throughout the day.  However, did you know that, according to psychologist, Paul Baard, PhD, stress is one of the BIGGEST energy zappers. “Stress is the result off anxiety and anxiety uses up a whole lot of our energy,” says Baard, a sports psychologist at Fordham University in the Bronx, N.Y.

Like worry, fear or anger, research has proven that stress can leave you mentally and physically exhausted — even if you’ve spent the day in bed. In fact, according to more of Baard’s research, low but consistent levels of stress erode energy levels, leaving you feeling overtaxed, even when you aren’t working hard.

In the same way, unexpressed anger, bitterness, or unforgiveness can leave you wiped out and feeling exhausted. The reason is that when you are expending your thoughts, emotions, and energy on pent up frustrations, your body will release negative toxins and endorphins into your body, forcing your body to work overtime to correct the imbalance.

The good news is that you can make a deliberate effort, starting right now, to release those pent up emotions, forgive others, and take time for relaxing activities such as meditation, prayer, a nature walk, motivational music, or even a time of quiet reading of life enriching material.

Supplemental Tip:   Zavita 

FirstFitness Nutrition offers Zavita, an exclusive high antioxidant, mineral-rich liquid formula synergistically blened to strengthen your immune system, help reduce pain  and inflammation, support healthy joint function, improve mental clarity AND one’s ability to get deep, restful sleep.

This was one of the hardest lessons I learned when my husband began the journey of educating me on how our metabolism works.  In our society, we have somehow believed that eating less meals throughout the day would keep us healthy and fit. However, after 12 years of putting it into practice, I can assure you that my physical body, my energy, and my mental clarity are MUCH better when I avoid big meals, and instead, eat 5 small meals throughout the day.

Some experts actually recommend eating smaller meals throughout the day as a way of normalizing blood sugar levels, too. According to Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas, “Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day,” says .

When we eat more often, it helps our body maintain a more stable insulin level. The sugars and carbohydrates that cause insulin to be released into the bloodstream will be more steady if we eat more often but in smaller quantities. Having consistent blood sugar levels, instead of three large spikes can start changes in the body to help us lose weight and have more energy.

When we do eat a large meal, our body releases a large amount of insulin. Our body then proceeds to store the extra calories we don’t need in the form of fat. If we eat a smaller meal, then we use our food as energy instead of storing what we don’t need.

Energy is also a big benefits in eating healthy food choices more often throughout the day. If the food we’re consuming is healthy, then our bodies will have a steady stream of nutrition to keep us energized. Have you ever hit that 2:00 p.m. slump in the day when you feel sluggish and ready for a nap? That is what happens when you are low on nutrients or overstuffed after a big meal.. Eating smaller meals more often will eliminate that feeling and help you lose weight and keep our energy level high.

     Supplemental Tip: Body FX Meal Replacement Shakes 

Magnesium is needed for over 300 biochemical reactions in the body, including breaking down glucose into energy.  So when levels drop, even a little, your energy can drop, as well.

In a study done at the Department of Agriculture’s Human Nutrition Research Center in Grand Forks, N.D., women with magnesium deficiencies had higher heart rates and required more oxygen to do physical tasks than they did after their magnesium levels were restored. In other words, their bodies had to work harder, which can leave you feeling tired and lethargic.

The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men.

Here are a few ways to increase your magnesium naturally:

•    Add a handful of almonds, hazelnuts or cashews to your daily diet.
•    Increase your intake of whole grains such as bran cereal.
•    Eat more fish, especially halibut.

Supplemental Tip:  SPN Recovery Drink 

SPN Recovery Drink is a high-quality, Potassium and Magnesium-rich formulation that supports overall health.  SPN WORKOUT RECOVERY supplies vital nutrition to every cell of your body and helps keep your body’s metabolism in proper balance.

Water is your body’s primary chemical component, making up, on average, 60 percent of your body weight. Every system at work in your body is dependent on adequate amounts of water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.  A lack of water, on the other hand, can lead to dehydration, a condition that can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply. We suggest drinking half of your body weight in ounces each day. So if you weigh 140lbs, you would need to consume 70 ounces or 7-ten ounce glasses of water per day.

In addition to water is the balancing of 4 Key nutrients lost in exertion, including:  Sodium, Potasium, Calcium and Magnesium.   Replenishing your electrolytes is critical to body balancing and can be done with SPN Hydration.

Supplement Tip: SPN Rehydration Drink

Replenishing your electrolytes is critical to body balancing and can be done with FirstFitness Nutrition SPN Rehydration, a delicious and refreshing rehydration drink formulated to replenish vital fluids and electrolytes.

Tip #2:   Cleanse Your Body

Colon cleanse products have become the latest craze lately.  Companies are making millions of dollars off of the new awakening American’s have had to the horrible toxins that rest in our colons and the havoc they reek on our bodies.   The challenge is that most people don’t know what to look for in a good inner body and colon cleanse.   Not only do you want to cleanse your body with “all natural” herbs, but you also want to be sure and re-nourish your colon during the cleanse with a good pro-biotic.

Supplemental Tip:  Reneu’ Inner Body & Colon Cleanse 

Reneu’ is an advanced inner body care formulation by FirstFitness Nutrition synergistically formulated to support the cleansing and detoxification of the body. A cleaner intestinal system helps enhance the absorption of vitamins, minerals and herbal extracts which optimize weight and inch loss.*

Fiber Power  

Eating high-fiber foods such as fruits, vegetables, whole grains and legumes, will also help you become more “regular”.  In our ULTIMATE BODY MAKEOVER coaching program, we also show you how to “JUICE” and give you great recipes to get started.   Other benefits of adding fiber and cleansing to your routine include lowering your risk of diabetes and heart disease.

Fiber is often classified into two categories: Insoluble, which are those that don’t dissolve in water, and soluble, those that do.
Insoluble fiber promotes good movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
Soluble fiber dissolves in water to form a gel-like material that can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
According to the Mayo Clinic, fiber controls blood sugar levels. Soluble fiber can even slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.

I am constantly asked, “How can I increase my energy WITHOUT taking those sugary energy drinks.  Of course, my first answer is to lead them to SPN Energy, a HEALTHY energy drink by FirstFitness Nutrition that provides 6-8 hours of continual energy WITHOUT the crash of those sugary drinks on the market. However, for those of you wanting to go even further than an “immediate” fix, I will be sharing 7 tips over then next few days that you can add to your daily routine that help to increase energy, improve focus and elevate your vitality.

Tip #1:   Eat Breakfast

In a society of “busy” bee work-o-holics, more and more people rush out the door missing the most important meal of their day; breakfast. What they don’t realize is that they are sabotaging their day’s success, as a quality breakfast wakes up your metabolism and helps get your bodily systems running for greater productivity, mental clarity, and energy. Many people make the mistake of skipping breakfast and what they don’t realize is that they are depriving themselves of much needed vitamins and minerals. Recent studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatique by the end of the day. Breakfast is a great time to get those fruits, whole grains, and nuts that are so powerful in boosting your bodies natural energy. Studies have shown that people who miss their fruits in the morning avoid getting them throughout the day, as well. Kids who eat breakfast have been proven to show more energy, do better in school, and eat healthier throughout the day. Without breakfast, kids are often irratable, unfocussed, and lethargic. A quality breakfast should include lean protein, whole grain bread or cereal, and fruits. Sugary bars, cereals, or breakfast items do not constitute a “healthy” breakfast choice. And for those of you wanting to lose weight, breakfast is especially important to your weight-loss goal. According to Katherine Zeratsky, one of the Mayo Clinics top nutritionists, skipping breakfast “can increase your body’s insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.”

Supplemental Tip: Body FX Meal Replacement Shakes  (By FirstFitness Nutrition)

These delicious shakes are PERFECT for those of you who need a meal on the go that complies with your overall desire to re-balance your body’s chemistry with HEALTHY nutrition.

Tip #1:   Eat Breakfast

In a society of “busy” bee work-o-holics, more and more people rush out the door missing the most important meal of their day; breakfast. What they don’t realize is that they are sabotaging their day’s success, as a quality breakfast wakes up your metabolism and helps get your bodily systems running for greater productivity, mental clarity, and energy. Many people make the mistake of skipping breakfast and what they don’t realize is that they are depriving themselves of much needed vitamins and minerals. Recent studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigue by the end of the day. Breakfast is a great time to get those fruits, whole grains, and nuts that are so powerful in boosting your bodies natural energy.

Body FX Meal Replacement Shake

Studies have shown that people who miss their fruits in the morning avoid getting them throughout the day, as well. Kids who eat breakfast have been proven to show more energy, do better in school, and eat healthier throughout the day. Without breakfast, kids are often irratable, unfocussed, and lethargic. A quality breakfast should include lean protein, whole grain bread or cereal, and fruits. Sugary bars, cereals, or breakfast items do not constitute a “healthy” breakfast choice.

And for those of you wanting to lose weight, breakfast is especially important to your weight-loss goal. According to Katherine Zeratsky, one of the Mayo Clinics top nutritionists, skipping breakfast “can increase your body’s insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.”

Supplement Tip: Body FX Meal Replacement Shakes 

The FirstFitness Nutrition Body FX Shakes are deliciously PERFECT for those of you who need a meal on the go that complies with your overall desire to re-balance your body’s chemistry with HEALTHY nutrition.

Are you ready to lose weight and keep it off for good?   If you are like most people, you have tried numerous DIEt programs only to lose weight and put it right back on over time.  Now, with the Ultimate Body Make-over, you can learn WHY you continue to return to old habits and what are the ROOT causes behind your physical challenges.  The Ultimate Body Make-over targets so much MORE than nutrition and exercise as it focuses deeper into your emotions, spirit, and the limiting belief systems that have sabotaged your success.

WATER very well could be The Miracle Cure for your health needs?

Water is the single most important nutrient we give our bodies. We can live up to 7 weeks without food, but did you know that we can only live 3 to 5 days without water? Why? Because our body and each of our organs are dependent upon water.

Before we were married 13 years ago, my husband was a body builder and a major water fanatic.

When I would complain about a headache, he would say, “Have you been drinking enough water today?”

When I would have cramps or leg aches, he would reply, “Have you been drinking enough water?”

If I told him I was nauseated, again, he would say…”Have you been drinking enough water?”

He was starting to sound like a broken record and I grew so tired of his “water is the cure-all” theory that I decided to start my own “water for good health” research. And, to my amazement, I found out he was right all along!
My life was enlightened by the fact that my body was not craving Tylenol when I had a headache. It was not craving Motrin when I had cramps. And it was not craving Advil when my legs were achy. On the contrary, what my body was crying out for was pure, clean H2O.

Last month, we headed out on a road trip and saw the engine light come on. We proceeded to the nearest service station. My husband lifted the hood to see what might be wrong, and found that our vehicle was low on oil. With just an addition of oil, we were back on our way — a simple and quick fix! If we had not paid attention to the “warning sign” — the engine light coming on — our engine could have completely seized up resulting in costly repairs, precious time lost and frustration that we didn’t take proper care of our vehicle.

Much like that engine light of our car, our bodies act the same way. When it is deficient of water, our body’s primary nutrient, it begins to flash warning signals called SYMPTOMS. Whether your symptoms are headaches, body aches, muscle pain, arthritis, migraines, skin problems, digestive problems or many other physical challenges, your answer may not require you checking into the local hospital. Before you give your next paycheck to the local pharmacist, try reloading your body with the water it is probably crying out for. Sounds too simple right? It worked for me and I highly recommend you to try it, too!

Interesting Facts:
- Your body is made up of about 70% water.
- Your brain cells are about 80% water
- Water increases the efficiency of your immune system
- Water prevents clogging of the arteries, helping to reduce the risk of heart attacks and strokes.
- Because water is directly connected to brain function, it can help prevent ADD (Attention Deficit Disorder)
- Water could provide greater benefits to asthmatics than their inhaler or pills.
- And if that doesn’t sell you on grabbing a nice glass of water bythe time you finish reading this blog, then here’s a real clincher! Water reduces the effects of aging and can greatly increase weight-loss!

Alarming Facts:
- The majority of all Americans are incredibly deficient in water.
- Often symptoms of disease are the first signal of your body needing more water.
- Your body loses about 2 quarts of water a day through perspiration, urination, and exhalation.
- Water dehydration = painful symptoms

Good News:
If you have tried pills and put your body through rounds of testing with no relief, wondering if life had to be filled with painful symptoms, this blog could give you the hope you’ve been looking for. Instead of giving up on living a life of vitality and wellness, start with the core fundamental to nutrition and that is to boost your water supply. Water, very well, could be your miracle cure!

How much water should you drink?
You should take in enough water that equates to 1/2 your weight in ounces. That would mean that if you are 140 pounds, you need to intake 70 ounces of water per day. If you weigh 200 pounds you would need to intake 100 ounces per day. This amount may startle you and chances are you aren’t hitting that mark. If you’re not drinking enough water, chances are your body is dehydrated and symptoms could already be occurring in your body that are telling you to take heed of the warning signs that your body needs more water.

When our vehicle’s engine light came on, we proceeded as quickly as possible to the nearest service station to replenish it of its most required and vital liquid to getting it functioning properly once again. If there are warning signs (unhealthy symptoms) that you are experiencing in your body, I urge you to proceed as quickly as possible to getting yourself replenished with the required and vital liquid to getting you functioning healthy and strong.

Note: If you eat a lot of fruits and vegetables you will be taking in around 10-16 oz. of water/day. Consider this in your intake ratio.