November 2016 Newsletter

10 Tips For Making Winter Wake Ups Easier

Now that winter is upon us, the sun is rising later and setting earlier. Waking up in the dark isn’t always the easiest! Your mind is still in sleep mode, and naturally doesn’t want to get out of bed. However, with a few of these simple tricks & tips it may not have to be that difficult!

Have a drink

Drinking water as soon as you wake up will help stimulate the body and help you stay awake. Always keep a glass of water on the nightstand, ready for that morning sip.

Program the coffee maker

Relatedly, programming the coffee maker to go off so that coffee is ready in the morning is a big help. The sound of the grinding and the scent of the coffee are big pick-me-ups. If it’s still too tough to rouse yourself for a cup, put the pot near your bed. There’s nothing wrong with having a bit coffee in bed as long as you actually wake up to drink it and refuse the impulse to linger there for hours.

Drink something before you sleep

By the time your alarm goes off, you will probably have to use the bathroom and won’t be able to go back to sleep comfortably.

Don’t allow yourself to reason with yourself

Resolve the night before to wake up early. You can convince yourself of a hundred different reasons to stay in bed when you’re still tired, even if it’s not really the best course of action. Try to shut off all that “logic” and force yourself to make getting out of bed a physical, automatic routine. Train yourself to respond immediately to the alarm without relying on conscious willpower.

Have something to look forward to

It’s much easier to get out of bed when you focus on something you actually want to do instead of on the drudgery of what you must do. Try setting aside a few minutes in the morning for a ritual that will help you look forward to waking up. Maybe it’s coffee in bed, the time to flip through a design magazine, or a shower with a special soap. Whatever it may be, try to give yourself something that will help you start the day right.

If you wake up before your alarm goes off, get out of bed

If you go back to sleep or wait for the alarm, chances are, you’ll feel drowsier. Follow your natural sleep cycles, seize the day, and embrace those extra minutes if your body tells you it’s time to get up.

Do something active

You may not have the time or energy for a full-blown exercise routine every morning, but get your body moving somehow. Bop around a bit more than usual while you get ready in the morning or add a few minutes of jogging in place to the routine. Try taking three minutes to dance to whatever pop tune is striking your fancy. If you can’t even muster the energy to get out of bed, just force yourself to wiggle around under the covers or tense and un-tense your muscles several times to get your body in gear.

Take a shower as soon as you get out of bed

The water and change in temperature will get your circulation going. Try a shower gel with mint or some other invigorating scent to help make you more alert. Keep a peppermint or lemon by your bedside to help facilitate the wake-up process through aromatherapy.

Remind yourself of what you have to do

Fixing these things in your mind at night might make it harder to relax and get to sleep, so it can be helpful, both as nighttime catharsis and morning wake-up, to note your to-do list on a small whiteboard or a piece of paper kept on the nightstand. It will help you feel at night like you have those things handled, or at least noted, for the following day, and it will give you more reason to get up in the morning.


Source: http://www.apartmenttherapy.com/10-tips-for-making-the-winter-wake-up-easier-181095

The Benefits Of Routinely Riding a Stationary Bike

Calorie Burn

A half hour on a stationary bicycle helps up your daily calorie burn. Burning a greater number of daily calories means that you will have an easier time managing your weight. If you go at a moderate pace for 30 minutes and weigh 155 pounds, expect to burn about 260 calories. If you weigh more, or work at a higher intensity, you’ll burn even more.

Joint Friendly

Many types of aerobic activity, such as jogging or team sports, can be hard on your joints because of the impact involved. A stationary cycle enables you to get your heart pumping without putting undue stress on your joints. The Cleveland Clinic notes that a bike is especially good for people who are more than 50 pounds overweight because it reduces mechanical stress on the back, hips, knees and ankles — even when compared to walking. You can indulge in daily exercise with a lower risk of injury.

Cardio Benefits

Riding a stationary bicycle counts as cardiovascular exercise. Regular cardio exercise helps lower high blood pressure, regulates blood sugar and may prevent heart attacks, especially if you’ve already suffered from one. According to the Mayo Clinic, regularly riding a stationary bike helps your heart become more efficient at pumping blood. It also increases the amount of good cholesterol while lowering the amount of bad cholesterol in your system to result in less plaque build-up in your arteries. The simple act of riding a stationary bicycle 30 minutes a day, five times per week may even extend your life.


Gradually work up to longer rides if 150 minutes per week is too much to start with. Although riding a stationary bicycle is an effective cardiovascular activity, consider cross training with another activity once or twice per week to challenge different muscles and prevent burn out. The elliptical trainer or swimming laps are examples of other low-impact activities that can also help you burn calories and improve heart health

Source: http://livehealthy.chron.com/health-benefits-routinely-riding-stationary-bike-1809.html

6 Surprisingly Energizing Foods You Need To Eat This Winter

Starting to feel the lack of energy as the temperature is dropping? With these 6 energy proving foods, you should be provided with a boost along with other great health benefits!

Fatty Fish

Contains: Omega 3 Fatty Acids Benefits: Lift Your Mood & Brain Health!

Oatmeal (Non-Instant)

Contains: Slow Release Carbs Benefits: Keeps You Full Longer With Lasted Energy

Green Tea

Contains: Unique Amino Acids (L-Theanine) Benefits: Keeps You Focused & Mentally Engaged

Probiotic Yogurt

Contains: Probiotics Benefits: Lower Stress Level

Dark Chocolate

Contains: Antioxidants Benefits: Increases Happiness On A Dreary Day


Contains: Vitamin B6 Benefits: Energy Booster

See More: http://www.bicycling.com/food/nutrition/11-surprisingly-energizing-foods-you-need-to-eat-this-winter

Healthy Transformations

Beef Stir Fry
 • 2 tsp sherry
 • 2 tsp soy sauce, lite
 • 1 tsp garlic
 • ¼ tsp ginger
 • 1 ¼ oz beef, lean
 • ¼ cup beef stock
 • 2 cups broccoli
 • 1 ½ cups mushrooms
 • 1 cup snow peas
 • ½ cup scallions
 • ½ tbsp cornstarch
 • ¼ cup rice, brown cooked
 • ½ tsp oil, sesame
 • ½ tsp oil, high oleic safflower
Spices / Flavoring
 • ¼ tsp black pepper

Prepare rice as directed on package while stir frying.

Slice beef into thin strips and marinate beef in soy sauce, sesame oil, sherry, and cornstarch for, at least 10 minutes (overnight is okay).

Slice broccoli into smaller pieces.

Heat wok or deep pan. Add high oleic oil and stir to coat sides. Add meat (with marinade). Stir and fry until barely pink – about 30 seconds to 1 minute. Set meat aside.

Add minced ginger and garlic to wok. Stir briefly. Add the vegetables. Stir 2 minutes over high heat. Add beef stock, cover and lower flame. Simmer 5 minutes.

Increase heat, add meat to vegetables. Toss (stir fry) until juice is thickened.

Enjoy over hot rice!

Per serving: 310 calories, 25g protein, 10g total fat, 30g carbohydrates.
Source: Healthy Transformations Recipes

Orange Theory Fitness