Step number one:
priority in any fitness regiment  is getting enough sleep, without it, it is impossible to reach peak performance in any physical activity you take part in. 

Optimal sleep needs are between 7-8 hours per day for the average adult.
Heres a list of just a few of the many benefits from getting sufficient sleep…

*Muscle rejuvenation occurs while sleeping.
*Sleep is involved in healing and repair of your heart and blood vessels.
*Sleep affects how your body reacts to insulin,which can lead to diabetes.
*Better memory retention.
*Curbs inflammation in the body.
*Lowers stress which helps with many other body functions including blood pressure.
*Helps with depression.
*Strengthens immune system.

Sometimes with this fast paced world we live in its not easy to get enough sleep, one good tip to help.
Take advantage of napping. All you need for a good power nap is about 20-40 minutes. Power naps provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.
Recently a study was done by NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%.   


Inspirational Thought Remember that a one Hour workout takes up only 4% of the entire day!!!

Exercise of the Week4d4f2781-b21a-4786-bf04-49a55cec2168
Crunches are a great way to strengthen your core and definitely should be a part of your workout routine!
*Lie on your back on a mat, with your knees bent and your feet flat on the floor, roughly shoulder width apart.
*Slowly curl your head and shoulders a few inches off the floor.
*Pause for a moment and then slowly lower your head and shoulders back to the starting position.
*Repeat for desired amount of reps.
Do not lift your feet off the floor.
Do not pull your head forward with your hands. You should not bend your neck. Pick a spot on the ceiling and just keep looking at it.


Nutritional Spotlight
Eating Proteins is so important, so eating the right proteins make all the difference. Try to eat proteins that have a high Protein Efficiency Ratio. The way that protein in a food or supplement is usually measured is by using the Protein Efficiency Ratio (PER). The protein efficiency ratio for a food is determined in a lab by dividing the weight gain of a test subject who had been given certain types of foods or, more specifically, proteins, by the intake of that particular protein during the test period. In short, a test subject (not always human) ate and gained weight. Then that weight (in grams) was divided by the amount of the specific protein that the subject took (also in grams).

Here is a list of the (PER) of different proteins.

* Whey Protein isolates blends: 110-159
* Whey Concentrate (lactalbumin): 104
* Whole egg: 100
* Cow’s milk: 91
* Egg white (albumin): 88
* Fish: 83
* Beef: 80
* Chicken: 79
* Casein: 77
* Soy: 74
* Rice: 59
* Wheat: 54
* Beans: 49