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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

This is the second of the Better Every Day series, which will keep you progressing even through the busy and temptation-filled holidays. Let's start the New Year ahead!


No food, especially carbs, after 7pm. Your metabolism naturally slows in the evening, which makes excess calories even more likely to be stored as fat. A bonus to not eating in the evenings is how much sounder you’ll sleep and how much better you’ll look and feel in the morning.

When it comes to carbohydrates in your diet, focus on whole, unrefined grains, fresh fruit, and vegetables. In other words, avoid the white stuff! White flour, bleached flour, enriched flour, and sugar are devoid of nutrition and may supply a quick rush of energy, but stimulate the appetite because the fiber and vitamins have been stripped from them, leaving you hungry soon after you eat.

My latest book, The Art of Clean Cooking, will give you all the ideas you need to eat better.


…and write it down. Numerous studies, including one in the August 2008 issue of the American Journal of Preventive Medicine, found those who tracked what they ate lost more than twice as much weight as the non-diary keepers. Knowing you have to record everything you put in your mouth makes you stop before you pickup that cookie, or go back for seconds. Seeing what you’ve eaten in black and white also helps you understand the areas of your diet you need to change in order to lose weight more quickly. In short, knowledge is power.


In your workouts continue to focus on high repetitions and lighter weights. Cardio on the days you don’t strength train is great, as long as you don’t feel lightheaded, burned out, or simply in need of a day off. You can push hard, but listen to your body. Rest is sometimes as important as the work.