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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Life
  • Know the Code
    You didn’t go to med school to learn all the fancy medical terms out there. But you do visit your doctor, undergo testing, and have procedures done. Here are a few of the most common medical abbreviations and acronyms you'll hear in the healthcare world. Read >>
  • Stages of Alzheimer’s
    Alzheimer’s caregivers are a special group of people. Are you one of them? Before deciding to care for an Alzheimer’s patient, here’s what you should know about the different stages of this progressive disease. Read >>
  • What’s that Smell?
    Your friends’ homes smell like clean laundry, pumpkin spice, or fresh baked bread. Yours smells musty, stale, or even foul. What could be the culprit? Keep reading to find out. Read >>
  • Quiet Your Mind
    You just want to fall asleep, but you can’t stop the thoughts that are going through your head. What can you do when your brain won’t calm down enough to let you sleep? Try a few sleep-inducing tricks. Read >>
Health and Fitness News
I hated smelly gyms, exercising and getting all sweaty. OMG! Dare to Be Fit change all that for me!

Julie46

Hi, I am Juile age 46.  I never like working out, getting all sweaty and I don't like gyms.  But since I became a member of Dare to Be Fit, all that has changed.  I am no longer on blood pressure medication.  I look and feel more energic and trim.  People are comlimenting me all the time on how much I have changed.  I smile a lot more because I feel so good.  Coach discovered the 'gym rat' in me and I am proud to say that I am in the best shape ever at 46 years old.  If you are serious about exercise and healthy choices, then Coach, Ray and Ty will lead you every step of the way.  Dare to Be Fit is like my very own personal training club.  

Thanks for keeping me smiling!

Julie

Quiet Your Mind

Does your mind run a mile a minute when it’s time to sleep? Here’s how to quiet it down and get the rest you need.

Your body is exhausted, but your mind is wide awake. You just want to fall asleep, but you can’t stop the thoughts that are going through your head. This may happen after a stressful day, an argument, reading a thought-provoking book, or watching an action-packed movie. You may lie in bed rehashing your day, worrying about tomorrow, thinking about how badly you want to fall asleep.

As you know, sleep is an essential part of health and wellness. Don’t get seven to nine hours of quality shuteye each night, and your body systems can’t function their best. What can you do when your brain won’t calm down enough to let you sleep? Try a few sleep-inducing tricks.

Accept It

The longer you lie in bed, frustrated that you can’t sleep, the more elusive sleep may become. In order to calm your mind, you first need to accept that your mind is keeping you from sleep. Come to the realization that you’re anxious, fueled by adrenaline, or just wide awake. When you get to this point, you can take steps to induce sleepiness.

Get Up

For good sleep, it’s recommended that you go to bed and wake up at the same time each day. Sometimes, however, this isn’t possible. On nights when you go to bed with a racing mind, it’s ok to delay bedtime. Get out of bed and do something relaxing until you feel sleepy. Read a boring book, take a hot bath, or listen to soothing music.

Write It Down

Is your mind spinning with everything you have to do tomorrow? Are you brainstorming for a work project or thinking of things you don’t want to forget? Keep a notepad and pen beside your bed. Before lying down each night, write down everything that’s spinning around in your mind. That way, it’s on paper, so you don’t have to think about it any more. It will be there to think about in the morning. Right now it’s time to sleep.

Turn Off the Screens

There’s a good chance screens could be the reason why your brain won’t shut off at night. The blue light emitted from screens hinders your body from producing melatonin, the hormone that tells your body it’s time to sleep. But it’s not just the blue light that messes you up. Watching a stimulating show on television or reading upsetting posts on social media before bed can make you feel wide awake. For these reasons, turn off all screens an hour or so before bed and make your bedroom a screen-free zone.

Practice Relaxation Techniques

Sometimes, one of the best things you can do to help quiet your mind and induce sleep is to practice relaxation techniques. Try 4-7-8 breathing to slow your heart rate. Inhale for a four count, hold your breath for seven counts, and then exhale slowly for eight counts. Repeat this several times.

To help you relax and to distract your mind, you can also try progressive muscle relaxation. Starting with your toes and working your way up to your head, tense each muscle for a few seconds and then relax it. Tense and relax.

Need one more trick? Take your mind off your worries and anchor them in the present moment by focusing on your five senses. Think of five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. Let this drive out thoughts of all the worries and fears you can’t see.