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

THE NEXT LEVEL

Blog

Bemovelive.com 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.

THE NEXT LEVEL

John Holley

FEEL BETTER

Eat every three to four hours. From the time you get up in the morning until 7pm, eating small meals every three hours will keep you feeling full all day long. This will keep your energy level up and reduce cravings. A bonus is your body will be burning more calories throughout the day as it digests the food.

EAT BETTER

You can eat great tasting and healthy food like that found in The Art of Clean Cooking. Read your food labels and look for these nutritionally superior substitutions for higher-calorie foods:

Turkey bacon

Skim or 1% milk products

Whole or unrefined grains

Spinach

Flank steak, roast beef or tenderloin (with the fat trimmed)

7% fat hamburger or ground turkey

Natural peanut butter (fatty, yes, but the good kind without the sugar)

All fruit jellies and spreads

Sherbert or frozen yogurt (just watch the sugar content)

Marinara sauce

Baked chips

Thin crust or whole wheat crust pizza (two slices max)

California or tuna rolls

MOVE BETTER

Continue with your cardio, but instead of only going for time, try taking your workout to the next level during a shorter cardio session. Aim for an 7 or 8 on a scale of 10, with 10 being all-out effort. You will burn more calories and make your body adjust to something new.