TIPS FOR A GREAT NAP!!!

Here are a few tips to nap great:

1. Limit your nap to 20 minutes or less. Longer naps tend to create sleep inertia (a period of lethargy, poor mood, and decreased alertness following the nap) and to reduce the effectiveness of evening sleeping, where the deeper stages of sleep occur.
2. Don't worry if you don't fall asleep. Just closing your eyes and relaxing peacefully will be refreshing.
3. Urinate before you settle in. Sounds crazy, but it helps.
4. Find a quiet dark place and close the door so you will not be disturbed.
5. Set a timer so you don't stress about oversleeping.
6. Listen to some quiet relaxing music to drown out the outside noise. Practice clearing your thoughts and focusing on your breathing.

Fat-Burning Moves

Tweak your current routine to drop more blubber

1.) Shorten Rest Periods.
Progressively shaving seconds off your rest period can help to raise your METABOLISM. Just don't go too low, warns Joe Stankowski, C.P.T., a trainer in Grand Rapids, Mich. "You need a minimum of 30 seconds' rest or you risk burning out," he says. The one exception: circuit training, which requires no rest between sets.

2.) Train the Whole Body.
If you've been following a split routine — upper-body exercises one day, lower body the next — condense both into one day. Your growth hormone levels will spike, and that burns fat.

3.) Alternate Sets.
Do a set of a lower-body exercise followed by an upper-body one, such as a SQUAT and then a row. This way, one muscle group has time to recover while you train another one.

4.) Increase Lifting Speed.
You can more calories by doing explosive exercises like plyo pushups (where you push yourself into the air) and box jumps, or by using lighter WEIGHTS and lifting them more explosively on the upward phase of the movement.

5.) Decrease Reps.
Most guys' WORKOUTS' are based around the idea of 10 reps per set. But according to Jim Smith, C.S.C.S., a strength coach in Sayre, Pa., you'll get a much bigger spike in metabolism by reducing your reps and tacking on an additional set. Try sets of six to eight reps.

Body'N'Riched Fitness Top 50!!!

Body'N'Riched Fitness Top 50 Reasons to Exercise:

1. Improves your mood
2. Strengthens heart and lungs, allowing you to breathe easier
3. Promotes better, quality sleep
4. Increases energy
5. Increases self-esteem
6. Increases mental focus
7. Reduces the risk of premature death
8. Reduces the risk of developing and/or dying from heart disease
9. Reduces high blood pressure or the risk of developing high blood pressure
10. Reduces high cholesterol or the risk of developing high cholesterol
11. Reduces the risk of developing colon cancer
12. Reduces the risk of developing diabetes
13. Decreases risk of a heart attack
14. Decreases risk of osteoporosis
15. Reduces risk of breast cancer by up to 60%
16. Increases strength and stamina
17. Reduces depression and anxiety
18. Decreases stress levels
19. Improves digestion
20. Improves body shape
21. Tones and firms muscles
22. Provides more muscular definition
23. Enables weight loss and keeps it off
24. Makes you limber
25. Burns extra calories
26. Increases lean muscle tissue in the body
27. Improves appetite for healthy foods
28. Alleviates menstrual cramps
29. Alters and improves muscle chemistry
30. Increases metabolic rate
31. Enhance coordination and balance
32. Improves posture
33. Eases and possibly eliminates back problems and pain
34. Makes the body use calories more efficiently
35. Lowers resting heart rate
36. Increases muscle size through an increase in muscle fibers
37. Improves body composition
38. Increases body density
39. Decreases fat tissue more easily
40. Makes body more agile
41. Reduces joint discomfort
42. Improves athletic performance
43. Enriches sexual activity
44. May add a few years to your life
45. Increases your range of motion and flexibility
46. Enhances immune system
47. Increases enzymes in the body which burn fat
48. Enhances oxygen transport throughout the body
49. Improves liver functioning
50. Helps to alleviate varicose veins

TOP 50 REASONS TO EXERCISE!!

Post your top 50 Reasons why you should exercise....Look out for BODYNRICHED'S Top "50" on Monday!!

The Key to losing Weight?

Write It Down: If you’re serious about losing weight, you’ve got to keep track of everything you eat, and I mean EVERYTHING. It makes you more conscious of what you’re putting in your mouth, and gives you insight into any unhealthy eating patterns. Keeping an accurate food journal is one of the most effective ways to see what you’re eating and start doing something called mindful eating. Just remember that if it passes by your lips, then it needs to be written down. That even counts for things like water, which have zero calories.