Write Your To-Do List for Tomorrow – If you’re already being consumed with what all you’ve gotta
do tomorrow, this can cause stress/worry and anxiety and prevent you from falling asleep and/or
sleeping well. Jot down the top things you need to get done, and forget about it for the night. This is
part of a process I do called “closing the open loops” which I learned from David Allen’s GTD
(Getting Things Done) productivity methods which I highly recommend esspecially with your Tulsa Personal Trainer.

Gratitude/Prayer – Take a few moments to express your gratitude or say your prayers. Being thankful
for the amazing things and lessons in life can help clear your mind for a restful and peaceful sleep.

Avoid TV, computers, and phones (at least 1-2 hours before bed) research has proven that light from
the screens in the evening alters sleepiness and alertness, and suppresses melatonin levels (which is
important for quality sleep

Please don’t underestimate the importance of getting quality sleep and how much it affects your health
and your overall quality of life with Tulsa Personal Trainer. I’ve been there and done that and got the t-shirt! #teamnosleep And I still
struggle with this area of life myself with my crazy schedule. The science is there- we know the importance.
Let’s you and me both work on getting this area of our life dialed in and on point as part of our overall
healthy lifestyle.

Hope these tips help you out and give them a try if you’re not already doing and let me know how
they work for you!

Clint Howard, your Tulsa personal training expert

Healthy Holiday Party Cheat Sheet

Quick story that ties into you having a healthier Christmas holiday weekend…

I remember this one kid I went to school with who wasn’t the brightest but always scored well
on tests for this particular class. The teacher finally started getting suspicious.

Then, one day during a test the teacher finally caught him and pulled a cheat-sheet out from
under his desk to get the best Tulsa Personal Trainer. It was game over for my buddy Brent. Nice kid and I always liked him but he
knew what he was doing and that it wasn’t right. He got in big trouble from the teacher
and the principal.

A cheat-sheet gives you an unfair advantage.

But what if you used one for the purpose of good, and it wasn’t against the rules. Making your
own rules… a cheat-sheet for getting through holiday parties without putting your health and
fitness goals on hold?

Well I’ve put one together for you.

Healthy Holiday Party Cheat-Sheet

#1: Eat a sensible meal before the party
You should always arrive at parties with a somewhat full stomach (kind of like not going grocery shopping
when you’re hungry- and I’ve made that mistake before:) When you show up not really hungry- you’ll have
the clarity (and hopefully willpower) to pick and choose the treats that you really want, rather than stuffing
yourself with everything in sight with your Tulsa Personal Trainer.

#2: Bring a healthy dish to share (I pretty much always do this one as well:)
Don’t worry if the party that you’re going to isn’t a potluck – the hostess will love you for being so thoughtful,
and you’ll have atleast one healthy option to enjoy!

#3: Never drink your calories
Calories add up very quickly when you’re drinking them! Alcoholic beverages and sweet holiday drinks
are the worse, oh and those flavored Starbucks drinks. These calories don’t take up much room in your
stomach and don’t provide satiety/fullness so you’re left still feeling hungry so then you eat more, on
top of the liquid calories. A double whammy with Tulsa Personal Trainer!

Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses
of water at the party. If you must indulge stay away from sugary drinks and keep it at 1-2 low calorie
cocktails/adult beverages.

#4: You can fill your plate, but only once
I’m certainly not going to tell you that you shouldn’t eat anything at the party. Heck I usually eat when
I got to parties! Fill up your plate- but only once, trying to make sure you have some healthy protein
on your plate, smaller amount of carbs, and vegetables if available (don’t dip them in ranch dressing

#5: Taste dessert if you must, but just a taste
The holidays seem to be so much about sweet treats and desserts. If you must, pick out your most
favorite one- look forward to it- then eat a small serving. You don’t have to totally skip all desserts
forever, but moderation is key here! If you’ve followed my other tips- you should be pretty full anyway
and have just a few bites to satisfy the craving.

So don’t let the holidays be an excuse to get unhealthy! We have several hundred clients here at my
TFS training facility who are getting in their workouts, following atleast most of the tips I’ve been sharing
with you the past couple weeks, and are losing weight and getting more fit through the holidays! And I
want the same for you now that your have a Tulsa Personal Trainer!

It comes down to making the right choices and making your health & fitness a priority. It’s worth it-
YOU are worth it!

Have a great rest of the week as you’re getting ready for Christmas this weekend!

Clint Howard, your Tulsa personal training expert

New Year’s Resolutions- make them or not?

Happy New Year!!

And with that said… it’s that time- New Year’s Resolutions….

“I’m going to lose weight.” “I’m going to be more productive.” “This is my year to get organized.”… etc