Here is your newest issue of Fit Physique.

Here's a new bonus for you. You can get a one week shopping list and complete meal by meal menu, including all the info, carbs, fat, protein, etc. Right now there is a fat loss nutrition plan for men and women. Next issue, there will be muscle building plans available. Download the menu now at Fat Loss Menu Plan It's right this time. :-)

Don't forget to download your f'ree special reports if you haven't done so already. Go here to download them - Your Bonuses

Also, there is a link at the bottom to past issues of Fit Physique.

I know, this issue is a little late. I'm in the middle of a big project - putting together and editing a new fitness book with contributions from a number of various experts in the industry on all different aspects of fitness. I'll tell you more in a later issue.

Next issue will include a great new routine to help you get in shape fast for the warm weather ahead. Don't miss it!

Simple Ways To Improve Your Nutrition

Over the years I have found that people feel the most difficult thing about good nutrition is finding the time for meal preparation.

Here are some tips that allow me to get in all my nutritious meals despite my very demanding schedule. The following is a list of items that really make eating well a whole lot easier and more convenient:

1. A good quality blender (liquid meals are very convenient)

2. A thermos for liquid meals (I have a few so I can put one liquid meal in each one.

3. Plenty of Tupperware or other plastic food storage containers

4. A food scale (nothing fancy, just make sure it measures in ounces and grams)

5. A small to medium size cooler to use as a lunch box.

6. A 2 liter water bottle/jug

7. A BB-Q or indoor grill, such as George Foreman's grill

With the above items, I am able to bring 3 to 4 nutritious meals to work with me every day. It doesn't matter how on the go I am, I am always prepared to have a quick meal this way.

Prepare your meals in advance. I will usually take about an hour on Saturday or Sunday to prepare much of my food for the upcoming week. I will usually grill chicken breasts and hamburger patties which are then frozen in a Tupperware container.

Each morning before work, I will take one portion each of frozen meat, frozen veggies, etc.. I also pack several other smaller meals for the day in my cooler or fill up a thermos or two with a liquid meal.

The following diet is a version of the Ironman "Size Surge Diet" which is comprised of approximately 25% protein, 15% fat, and 60% carbohydrates for a total of 3,600 calories:

This is just a template for those trying to gain weight. If you are trying to lose fat you sure don't want to eat 3,600 calories a day. This is just to give you an idea of how easy it can be to get in 6 nutritious meals a day no matter how busy you are.

Meal 1 1 C of 2% milk 8 oz of old fashioned oat meal (not quick oats)= 1/2 C dry oatmeal and 1 C water 1/4 C raisins or dates (stirred into oat meal) 4 to 6 egg whites stirred into the oatmeal as it cooks Cinnamon or other spice of your liking

Meal 2 Protein drink made in blender (1 frozen banana broken into 4 pieces, 1 C of low fat fruit flavored yogurt, 1 C of 2% milk and ice if you desire) Peanut butter and banana sandwich on wheat bread (2 Tbs. peanut butter)

Meal 3 6 ozs of chicken breast or lean hamburger 1 C of lima beans (or other veggie for those of you who hate the mighty lima bean) Baked potato or 1 C rice or 1 C pasta

Meal 4 Tuna sandwich on wheat (3 ozs tuna, 1 Tbs lite mayo and pickle relish) 1/8 C nuts 1 apple

Meal 5 6 ozs of chicken breast or lean hamburger 1 C of veggies (fresh or frozen) 1 baked potato or 1 C rice or 1 C pasta

Meal 6 1 C of low fat cottage cheese 1 apple or other fruit serving

The following article, while focusing on life in general, is an extremely important topic for those trying to lose fat, build muscle and get fit. It could be the main reason your progress isn't what it could be.

5 KEYS TO BETTER SLEEP

Guest article by Patricia Wagner

Do you have trouble getting a good night's sleep?

What you are about to read may make a huge difference to your future health! Being well rested is essential to our wellbeing and is a major key in living an energetic lifestyle.

Here are some of the benefits of a good night's sleep:

- You will look and feel your best.

- Relating to others will come easier with enough rest.

- You'll be a safer driver and be less likely to fall asleep at the wheel.

- More alertness and creativity on the job will be a major benefit.

- You'll feel less stressed.

- There'll be an increased ability to fight off illness.

- You'll enjoy life more.

Here are some keys to getting a better night's sleep:

1. Set your body clock.

Choose a bedtime schedule by deciding how many hours of shut-eye you need and try to stick with it. That's because we are all creatures of habit.

Try not to oversleep too often because this tends to throw your body clock off. If you are tired, try taking a short nap. However, it should not be longer than about one half an hour because more time than that and you will wind up not being able to fall asleep that night.

2. Be wise about eating and drinking.

Drinking too much fluid in the late afternoon and evening can cause you to wake up in the middle of the night to trot off to the bathroom.

Also consuming food and beverages that contain caffeine before bedtime can cause you to toss and turn for hours. So it would be wise to avoid coffee, tea, soft drinks and chocolate before going to bed. However, a hot non-caffeinated drink can relax you.

3. Prepare your sleeping environment.

You have control over a number of factors in your sleeping environment that will make or break a good night's sleep.

One of them is the temperature of your bedroom. Adjust the temperature of your bedroom so it's conducive to sleeping.

It's usually best to have your room a little on the cool side, but be sure you have enough blankets on your bed.

Another environmental issue is the darkness of our bedrooms. Many people prefer sleeping when it's totally dark, so turn off the lights except for night lights.

A key bedroom environment factor is your bed. Purchase the best mattress you can afford since you'll spend a large proportion of your life on it.

Quietness is very important to our rest. Try to keep the noise down. If that's impossible, consider using ear plugs.

Play calming music and avoid watching television just before bedtime. Violent scenes can lead to sleeplessness and violent dreams!

Design your bedroom to be a peaceful sanctuary in your home. Separate your work from the bedroom area so your body knows the bedroom is a place to rest - not work.

4. Prepare yourself physically, emotionally and spiritually for bedtime.

There are a number of steps you can take before going to bed to prepare yourself physically. Slowly stretching before hitting the sack can help you relax. Regular exercise during the day will enhance your ability to fall asleep.

Taking a warm bath - not a shower - can be helpful too. If you are still tense, a back massage can help you relax. Wear comfortable nonbinding clothing.

Here's the most important thing you can do once you've hit the sack - let go of the day's worries. Bedtime is a bad time to dwell on problems since worry can keep you tossing and turning for hours!

5. Seek specialized help if needed.

A medical condition could be preventing you from getting your full rest at night. See your doctor if you have continuing difficulty with falling asleep.

Usually it's not wise to take sleeping pills since they can become addictive. They also interfere with the body's own inner sleeping rhythm.

Here are three organizations that offer specialized help:

National Sleep Foundation http://www.sleepfoundation.org/about.cfm

The American Academy of Sleep Medicine http://www.aasmnet.org/

National Center on Sleep Disorders Research http://www.nhlbi.nih.gov/about/ncsdr/index.htm

The suggestions in this article have been listed to help you get a better night's sleep. Now try putting them into practice and enjoy a more rested and energetic lifestyle.

Pleasant dreams!

Copyright ©2004 by Patricia Wagner

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Patricia Wagner offers informative tips on living a more energetic lifestyle at http://www.a-to-z-wellness.com and through her free "A to Z Health Tips" newsletter. Contact Patricia at wagner.art@verizon.net
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RESOURCES: Check out these resources to help you achieve your fitness goals. Fitness Resources

- Achieve Your Physique Goals

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Yours In Fitness,

Gregg Gillies Click Here To Contact Me Via Email