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Be Move Live is your home for fitness and clean eating.


Blog Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.


John Holley

When was the last time you felt truly rested?

One of the main benefits of a good night's sleep is fewer visits to your favorite caffeine pusher, er…barista. However, you also reduce your risk factors for heart disease, stroke and depression. Also, a night of uninterrupted zzz's balances your appetite-regulating hormones, so there’s less chance of you mistaking your need for 40 winks with a desire for chocolate. When you eat better you are healthier, and this works in concert with a reduction in your stress levels, blood pressure and cholesterol, which reduces your risk for disease of all sorts, even cancer.

Are you ready for a good night's sleep?

Make your bedroom cool and dark, which tells your pineal gland to increase melatonin production and send you to dreamland.

Your bed is for two things: sleep and sexy time. Get rid of the laptop, the tv and the Wii, all of which stimulate your brain and keep you awake. Besides, people without a tv in the bedroom have 50 percent more sex than those of you watching Jimmy Fallon. It’s science J

White noise from a fan or white noise machine drowns out the little interruptions on your descent to REM like the neighbor’s dog, the kid with the thumping, car stereo or your spouse’s snoring.

Wear loose, cool clothing because your body warms during the night and you will awaken if you are too hot.

Try to maintain a set wake up time. Even if you had a rough night last night and want to sleep later, tough it out and go to bed a little earlier tonight. This helps reset your circadian rhythms, making sleep easier.