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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

Our focus this week for part 3 of Better Every Day, is try something new. So, if you haven't read labels in the past, or tried a clean, simple recipe for dinner, or you have no idea how an interval workout can burn a lot of calories in a short time, give it a go this week.


Remember to pay attention to serving sizes and portion control. In short, focus on eating the right amounts of quality food. Junk food, i.e. foods with added sugar or fat or made with refined grains, delivers little sustenance and leaves you craving more, which leads to eating too much.


If you want to fill up with a low-calorie, but nutritionally potent dinner, combine baby spinach with a broiled or microwaved chicken breast. Top this with fat-free balsamic vinaigrette and vegetables, such as cucumbers and tomatoes. If you’re still hungry, try a baked sweet potato topped with plain, non-fat yogurt. This is a great source of Vitamin A, protein and fiber. 

My first cookbook, Clean and Simple, is filled with even more delicious, nutritious recipes.


Cardio up to six days a week, and try new forms like trail hiking or dancing to add variety for your head and your muscles. Remember, the body adapts fairly quickly and will work more efficiently, thus fewer calories are burned. Now, click here that interval workout I teased.