Luckie’s Quick Tips: Avoid This Before Going To Bed

Luckie’s Sleep Tip: Avoid Alcohol Before Sleep

BENEFITS

• Promotes high quality sleep. Though alcohol may put you to sleep, it negatively affects sleep quality. As alcohol is metabolized, it wakes up the brain, causing sleep disruption.
• Can assist in getting 7-8 hours of sleep. 7-8 hour of high quality sleep can assist with:

1. Appetite control
2. Energy improvement
3. Stress reduction
4. Production of growth hormone for calorie-burning muscle
5. Optimal performance during exercise
6. Maximum results for race or other competitive sporting event

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HOW TO DO: Avoid nightcaps because your body needs time to process the alcohol. If you must drink alcohol, do so several hours before sleep.

SWEET DREAMS!

Luckie’s Exercise Tip: Bicycle Crunch

BENEFITS

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• Tones abs and obliques (muscles along sides of torso)

HOW TO DO:

1. Lay on your back with the sole of right foot on the floor and left leg extended mid-air.

2. Place hands at the sides of head. Raise head and shoulders off floor and contract abs.  This is the starting position.

3. While contracting your abs, touch right knee with left elbow followed by touching left knee with right elbow. That is one rep.

Luckie’s Food Tip: Walnuts

BENEFITS

• Great source of fiber to assist with satiety
• Good source of heart healthy unsaturated (“good”) fats
• Solid source of Omega 3
• A recent study has shown that nuts may assist in reducing the risk of late life Alzheimer’s

HOW TO CONSUME: Use raw nuts. Consume a handful for a snack or add handful to cereal.

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For optimal fitness results, balance exercise with healthy nutrition and high quality sleep.

For FREE nutrition, sleep, exercise and other wellness tips, sign up for “I Want To Live Healthier!” at SLOANLUCKIE.COM

Visit the BlackDoctor.org Fitness center for more helpful articles and tips.

Sloan Luckie, a Certified Personal Trainer and Certified Public Accountant, is the author of the optimal health workbook, Body Under Construction. Body Under Construction shows how to use nutrition, exercise and sleep to attain and maintain optimal health. Sloan’s unique philosophy on building and maintaining optimal health has garnered significant media attention. He has appeared on NBC’s “The Talk” with Marion Brooks, NY1 News with Cheryl Wills, WVON Radio with Kendall Moore, WYCA Radio with TL Richardson and graced the pages of Syd Jerome magazine. He’s conducted wellness demonstrations for women’s heart disease, men’s prostate and childhood obesity awareness seminars. Sloan has also conducted nutrition and fitness demonstrations for corporations and not-for-profit organizations throughout the United States.