Can You Burn Calories While You Sleep?

How in the world do you burn calories while you sleep? You may not understand this phenomena, but it’s true that everyone does burn some calories while they sleep.

TRUTH-if you work out in a specific manner earlier in your day you’ll sleep better and burn more calories. Building muscle will help you keep a higher basal metabolic rate (BMR), which means that you’ll have a higher metabolism throughout the day…and at night.

Sleep time is a great time, but it’s also a time when your body continues to work to repair itself. The magic of sleep? Today, I’ll share with you how this happens, and how you can make it work for you in your everyday life.

Burn Calories While You Sleep With Hormone Power

If someone told you that a specific hormone would give you the power to burn calories while you sleep would you believe them?

Everyone produces a hormone called human growth hormone (HGH). This hormone is what helps the muscles and bones repair overnight while you sleep.

The great thing about this, is because you know what helps you burn calories overnight you can do something about it. Recently, I was reading an article by Mike Espinosa, a trainer at Barry’s Bootcamp in New York City.

Espinosa shared his insight into a beautiful thing that I promote. This is all about no gym membership needed, no equipment, and no sweat workout.

This is a specific sequence that involves a 5-minute warm-up and then targeting specific muscle groups.

The sequence is the following as stated in the article on

How it works: Repeat this sequence twice

20 pushups

20 seconds of elbow plank

20 seconds of right side plank

20 seconds of left side plank

20 squats

20 alternating lunges

20 jump squats or 20-second wall sit

5-Minute Yoga Sequence

Knee to Shoulder

A While in plank position, with arms straightened and back rounded, bend right knee and bring it to right shoulder

B Open right leg to right side.

C Bring right leg back up to Downward Dog Split. Repeat on other side. Repeat five times.

Plank Pose

A From downward facing dog, shift to a plank pose.

B Bring elbows down and come to forearms.

C Clasp hands. Tuck toes, and press heels back. Lengthen through torso. Press forearms down on the floor to create space between shoulder blades.

Open chest. Hold for 30 to 60 seconds.

Bridge Pose

A Lying on back, bend knees and place both feet flat on the floor at hip distance apart. Slide your arms out alongside body, with palms facing down.

B Press feet into the floor and lift hips up and clasp hands below pelvis. Extend through the arms, lift chest up, and chin off chest. Hold for 30 to 60 seconds.

Reclining Bound Angle Pose

A Lie back on pillows or a bolster so that it’s supporting upper and middle back. Rest head on a folded blanket.

B Press soles of feet together and let knees fall open to both sides. Pull shoulder blades gently inward and allow arms to relax at sides with palms facing up. Hold for 60 seconds. (Like this routine? We have even more Yoga Poses to Boost Your Metabolism.)

This information can be found in the original article, written by Ravelle Worthington on, where you can learn more about burning calories while you sleep.

Get your Sexy Back and leave A Comment


Empowering Others

10 Simple Rules for Building Muscle

Building muscle takes good nutrition, but if you follow these rules you should be consistent. While eating healthy isn’t always easy, it’s wise for you to put down the bad fat. That’s right, there is good fat and bad fat.

The harsh reality is that nutrition is more than half of what you are doing right now to look and feel better. You can work out all you like but if you eat wrong you won’t be able to reach your weight loss or health goals.

Today, I want to share with you these 10 simple rules for building muscle. You’ll learn how to eat for wellness and building lean muscle.024

Building Muscle with Good Nutrition

You won’t have to abandon food that tastes good if you want to lose weight and get into shape. In fact, it takes time to build lean muscle.

If you want to start building muscle, you’ll want to abide by these 10 rules.

1. Protein is important, and the rule is to consume 1 gram of protein per pound of bodyweight every day. That may be a lot right? The formula works, but you need to weigh your food, or at least research to see if you can find charts that do the math for you. Egg whites anyone? You’ll also want to eat turkey, chicken, and fish rich in omega 3 fatty acids.

2. Carbs are not always bad, in fact you still need them to make this work. Building lean muscle will require that you balance out the proteins and carbs. You should eat about 2-3 grams of carbs per pound of bodyweight every day. Choose the safe carbs like sweet potatoes, oatmeal, beans, and some fruits and vegetables. You can find tons of charts online that tell you how many carbs are in what.

3. Fat isn’t always bad, so eat up. Here is the rule on fats! Fat should make up about 25%-30% of your daily caloric intake. You’ll still need about 5% saturated fats to make it work. Don’t eliminate them completely. You’ll want to choose foods like peanut butter, nuts, avocados, olive oil and the fatty, oily fish. (salmon, mackerel, trout).

4. Building muscle means that you should consume about 20 calories per pound of bodyweight every day. Say what? Yes, this is true because you don’t want to be in the negative. If you are in the negative you can’t build muscle. So, everything your mom tells you isn’t ALWAYS true!

5. Eat every few hours and balance your carbs and protein. If you eat every few hours, you’ll be able to keep up your energy stores as well as keep your amino acids in check. Amino acids are crucial for the growth of lean muscle.

6. Shake it up! Getting all of your protein in with egg whites and other recommended protein sources isn’t so simple. This is why I recommend that you find a solid protein shake. These are great for prior to your workout as well as after your workout. These shakes will also help with recovery.

7. There are slow carbs and fast ones too, so here’s the rule. There are carbs that I refer to as slow carbs, and those are ideal when ingested about 30 minutes prior to your workout. This is because the energy is slowly released as you work out giving you an energy boost. Fast carbs are those that boost your insulin once your workout is over. This will help your body take the carbs and burn them into lean muscle rather than turning to blobs of fat.

8. Eat the right snack before bed. So, the rule is, you need to eat the right protein. This will be found in a shake or even cottage cheese. There are other options, but these are the easiest and most likely the least expensive. Your body needs to be able to burn fat while you sleep rather than burn into your reserves. When your body draws from reserves you’ll lose amino acids thus losing lean protein.

9. Consume creatine before your work out and after. The rule is, creatine is ideal for building lean muscle, but it’s also effective for anyone that is active regardless of age. Creatine can give you a boost for your workout, and it will help you get stronger within a few weeks. The best part is that you’ll have no jitters, and no other side effects.

10. Add the supplement hydroxyl-methylbutryic acid. This acid is a part of amino acids, and it’s important for the prevention of the breakdown of proteins. Your protein is everything, and this is one of the most important supplements you can add to your regimen if you are new to working out.

Bodybuilding and Powerlifting - vector illustration.
Bodybuilding and Powerlifting – vector illustration.

There are tons of insights into what it takes to get fit, but these are great rules to follow for building muscle.

What Are Your Thoughts?


Empowering Others

How to Achieve Winning Results with Content Marketing

Content marketing isn’t new, but what you may discover that’s new is the driving factor as to what makes content valuable.

You may feel intimidate if you have been creating content but not getting the results you desire. The approach is quite simple, despite the rumors.

Today, I’ll share with you some tips for creating valuable content and how to focus on ideal content marketing to reach your audience in a way that will drive them to make decisions.

Content Marketing and Solving Problems

One of the biggest things marketers miss in the digital world, is the marketing endeavor that speaks to solving problems. It has been said that if you can solve a problem you will always be in business.

This is true, but keep in mind that not all problems can be solved in the same way. When it comes to content marketing, here are some things to keep in mind for your campaign.

1. Keep it simple. Write about what is relevant for your audience.

2. Always educate your customer. Write about things that inform your audience.

3. You can solve problems and entertain. Your audience shouldn’t be bored. Always inform, but keep them entertained. People love to be entertained at any age.

4. Always research and read for more ideas. There are tons of ways to find fresh ideas for content. You only need to look for them.
If you don’t know what to write about then you don’t know your audience all that well. You’ll want to spend time getting to know them, and more about what makes them tick.

Remember, not every audience is the same. Some are going to be avid readers, and this is where blog posts do the trick. You’ll want to keep in mind that videos and podcasts are another great way to share information and keep your audience engaged.

The same rules apply that are relevant to students and how they learn differently. Many are visual learners, and some are going to do better with reading.

It’s all about testing, and that includes marketing methods as well as storytelling. It’s hard to say that every audience is going to appreciate your approach to storytelling, when in fact they just aren’t all that into stories.

Learning more about your audience upfront is the key to redefining how this works.

Tracking ROI in Content Marketing

While testing is super important, it’s equally important to track the results and find out which methods were the most consistent.

It’s important that you use keywords, Facebook ads, AdWords, and even clickable banners. It all matters when it comes to creating content that you are using to either get engagement or even just to get the click.

Always write an up-to-date and relevant blog for best results. Keep in mind that a blog is still a FREE and a great way to drive traffic to your main website. You’ll also want to build your social media presence so that you can engage your audience in conversation and learn more about them.

If you aren’t getting the results you had hoped for, just keep in mind that content marketing takes time but it’s totally worth the work.

What are your thoughts


Empowering Others

Make Today Count

United States Army to Make Major Cuts

Have you served in the United States Army? If so, then you may be shocked to hear that cuts are about to be made. Major cuts are going to be made at home and abroad over the next two years, and that means that the Army could be dramatically stifled when it comes to fighting wars.

If you follow the budgeting for the military and you know when the budget year comes, you already know that by 2017 this won’t look very good for our Army. Dropping the numbers means dropping defense. Can we afford to make these cuts at a time when we aren’t quite sure that we are done with war?

Today, I’ll share with you what is about to happen in the United States Army, and what this country could be facing if this decision is final.

What Numbers Look Like for the United States Army

When the Army is cut back to 450,000, these numbers will reflect that we may not win a war. This also means that civilians will lose their jobs as well.

While it is word that the cuts are being made to save money, the cuts appear to be so much more than that. While plans haven’t been made official just yet, it’s amazing that the numbers are so daunting. The cuts are looming, and the time that the cuts will be made are quite possibly around the month of October.

The other half of this hot topic is that these numbers were released a day after President Obama made his announcement that the campaign in Syria against the Islamic State would be stepped up a notch.

Alaskan Senator, Dan Sullivan has already spoken out about these cuts and how it looks. These cuts don’t make any sense at this point. If the cuts don’t make sense strategically, then why are they being made?

Could this be a ploy to actually stir up hate against his own country? Some may view it as such, but it’s also true that some of this could be done in order to make deals with other countries. The appearance of cutting back on military could make us appear weaker on purpose.

All eyes always seem to be on the United States, but why is it currently on the United States Army? published an article about this same topic. Reducing the Army to a grand total of 450,000 service men and women is making citizens nervous.

Here is what is being said right now:

  1. It’s due to budget cuts.
  2. It’s about doing what can be done with the least amount of money.
  3. Brigade teams have already been cut, so this is nothing new.
  4. This is an attempt to make peace.

There are many opinions out there, but what matters most is the safety of our country. What are your thoughts about the cuts being made in the United States Army?

What are your thoughts?


Empowering Others

Improving Your Results | In Affiliate Marketing With A Few Good Tips!

In order to make good business decisions, you need up-to-the-minute sales analysis. This critical data will keep you updated on the volume of site visitors and how many of the visits were actually converted into a sale.

Try choosing an affiliate company who has higher sales conversion ratios. You are looking for a 1% conversion rate or more.

Before making a deal with any affiliate companies, be sure that you get a commission for each sale that business offers. Can they track not only online orders driven by affiliates, but also telephone orders, snail mail orders and faxed orders? You need to be sure you aren’t missing out if there is revenue you should be owed.

Statistics in real time are important. Those statistics let you to see the number of site visitors and the number of people who are purchasing.

TIP! Patient trial-and-error is often the only way to figure out what affiliate marketing strategies work best with your target customers. While some customers respond to media-heavy advertisements, others prefer text based unobtrusive ads.

The only way to make your affiliate marketing campaign successful is to pay attention to the needs of your readers. Make an effort to provide for your readers’ needs. Try to figure out what makes them visit your website and then expand on that knowledge. What is it that is catching their eye?

Gain the trust of your readers. If the readers really like what you produce, they will uphold you by finding referral links and following them should they want to buy the product still.

Affiliate marketing businesses need to appear as though they are the vendor themselves. The affiliate relationship should be disclosed, but not the main point of your content. Do not let your visitors see you as another affiliate agent. Introduce yourself and use your personality to sell.

When you want to pick an affiliate, think about your customers needs. Partners with the right affiliates will increase traffic to your site and give you a good understanding of who your customers are and how to meet their needs.

TIP! When your visitor wants certain content that is what they expect to see. If you supply a link for an affiliate site that isn’t sports related, it will not likely benefit you.

These methods are greatly used, because they help bring customers in. Be sure to apply them to your position, and everything will fall in place.


Those California marketers whose accounts were suspended in early 2011 can re-install the links lost on their websites. Amazon was forced to drop clients in California due to a new law; however, that law has since been altered. It is a good idea to see if you were affected by this law.

TIP! Make sure the tracking service that you use is reputable. Your sales numbers may be miscalculated by affiliates, and that can lose you money.

Leave A Comment and Share with others


You should always be proud to stand by the quality of your product when selling through affiliate marketing networks. Articles and reviews are an excellent way to demonstrate the product’s usefulness. Discussing your personal experience with the products in forums can help attract potential customers. You should always include affiliate links any time you write anything on the internet as it will give you a chance to get more customers.

TIP! Be sure to choose companies that have high conversion ratios, when it comes to sales, in order for you to get the best from your affiliate program. Consider using a one percent ratio as a benchmark.

Make Today Count You are a Shining Star

Not all programs that offer 100% commission are scams. Before you completely ignore this opportunity, read the details. There are a number of companies that actually offer commission rates of 100%, as they are looking to make their money from subscriptions. Read the fine print when you find an offer that resembles this kind of program, as it could be just the program for you.


The 4 Stages of the Creative Process

Great business and marketing ONLY happen when the creative process is utilized. Even if you don’t see yourself as a creative person, you’ll discover that you have untapped talents and gifts as you attempt to build your business.

The birth of great ideas is born on the right side of the brain, and it doesn’t happen the same for everyone. If you are struggling to market creatively, then it’s time for you to learn more about how to tap into the best ideas by using these steps through the creative process.

Leaning on the Power of the Creative Process

Have you ever had an AHA! moment in life because you had a great idea? Chances are, you have had that moment, but maybe you feel that you lack some creativity.

There are tons of great ideas that come to the minds of those who aren’t per se, creative. However, you should know that you don’t have to be a painter or have the ability to crochet to make things happen.

Here are the 4 steps to the creative process to give you a little boost.

1. Preparation. Being prepared is everything, but you can’t really tap into some great ideas until you have materials to work with. Materials can bring you great inspiration, and this includes books, pen and paper, and even a setting in nature that is peaceful and calm. Whatever inspires you most, get that into your hands, or go out and get it. Do whatever it takes to make it happen.

2. Incubation. Did you know that incubation isn’t just for babies? Great ideas don’t start out as “great”, but rather they need to sit and stew in your brain for a bit. This is because all working aspects of an idea may not be there from the beginning. When you let an idea sit for a bit it could develop into something more and be even better than your initial idea.

3. Lights on! Remember that AHA! moment I mentioned before? This is when “the lights come on”, and you really begin to see how this idea can develop into something more. Sometimes, you’ll think to yourself, “Holy moly this is the best idea ever!” Now do you feel like pure genius?

4. Verification. Have you ever had one of those days when you looked at your idea on paper and it didn’t seem as though it was quite manifested yet? Once you reach this stage, this means that you can reach greater potential. You’ll have more time to think about your idea and how it fits into other aspects of your business.

Some of this may seem scientific, but just keep in mind that everyone has ideas. Whether or not those ideas are great is another story. It’s up to you to make it great, but don’t rush it along. Let your ideas work themselves out, and you’ll be glad that you let them take their course.

If you are wondering whether or not you have an idea that is marketable, just remember that the creative process has 4 stages, and it’s worth giving those stages a chance.

What did you think of this Article?


Empowering Others

Social Video in 2015 and Market Predictions

Tracking is a beautiful thing in marketing, because social video is what gets results these days. Videos are now one of the most beneficial ways to market your business is with video ads.

Every business owner has their own predictions of what could happen this year and in the future with video ads and how they’ll work. What could possibly work better than video ads?

There are still plenty of social media platforms that make the grade, but the only thing that matters is what gets the most views and the most time.
How will social video take the world of marketing by storm? Here are the predictions on what will be at the top of the list by the end of 2015.
How Social Video is Changing Online Marketing

How in the world could social video impact online marketing?

1. It’s YouTube vs. Facebook. Facebook is stellar for running ads, and it’s important that you understand how easy it is for Facebook to steal traffic from YouTube. Because ads are successful, Facebook is even better when using video in the ads. This means that because time spent on social networks is so high, videos are more likely to be viewed on Facebook before they will be viewed on YouTube. Make sense?

2. TV ads aren’t overtaking the way we market. There is no doubt that TV is still in every home and people are watching it, but for the purpose of running ads in homes it’s still less effective than social media platforms. Broadcasting isn’t emotional enough to get people to buy. What does help people buy is pulling the emotional trigger. If you can create a commercial strong enough, people get hooked. Many retail companies are investing more in marketing online than commercials, and the end result is a deeper emotional tie to their customer.

3. Targeting will be emotional, and so will testing. Did you know that targeting can be emotional and should be? If you can’t tap into the customer’s emotions you’ll struggle to build marketing campaigns that draws them in. The more emotion an ad can evoke, the more likely it is the customer will buy.

4. Create campaigns that market in the moment. If you don’t know what an agile marketing campaign is, hang tight. The word agile means, “ability to move quickly and easily”. This makes it super easy to focus on getting things done, and for marketing it means that you are able to pull together a campaign that is easy and can be done quickly. Emotions run high when marketing is connected to current events. This doesn’t happen a lot but it can happen and it can make marketing easier than ever when you have struck an emotional chord of a buyer.

5. Get attention. Great marketers know how to get attention, and it’s important that you track the number of shares and clicks in order to get the big picture on metrics. Metrics will always matter. This is all about testing, measuring your results and moving on. How can you target a successful method if you aren’t sure what is most successful? Use metrics.

Digital marketing is still big, and soon you’ll see it’s still the only way to market in the future. Don’t forget to research the importance of social video and how powerful it is for your business and the world.

Game On Share your thoughts

Empowering Others

5 Foods that Fight Cancer

Have you been looking for a list of foods that fight cancer? While cancer is a disease that can ravage the body, it’s important that you understand how the body can be healed from the inside out.

This information is not intended to cure or treat cancer of any kind, but you should know what research has to say about healing foods, and how some foods are rich in nutrients to help ward off cancer cells, or at the very least give you better quality of life.

Today, I am going to share a list of 5 foods that fight cancer, so that you can feel better, and treat this horrid disease before it damages your body for life.

broccoli rabe, garlic, yellow onions and red bell peppers in salad bowl
broccoli rabe, garlic, yellow onions and red bell peppers in salad bowl

Healthy Foods that Fight Cancer

Just to be clear, this article isn’t necessarily about the foods you should eat once you have been diagnosed with cancer, but this list of foods that fight cancer is important for you to have to help you ward off cancer.

The American Cancer Society does make recommendations for eating healthy, but most societies do. However, it’s important that you learn more about these foods and what is in them that gives you a good chance at warding off this horrible disease.

1. Garlic. You may think that garlic is pungent, but it’s super healthy for you. Garlic is frequently added into Italian dishes, and it adds tons of flavor. Research has shown that those who eat garlic are less likely to develop cancer of the esophagus, colon, and the stomach. You can add cloves of garlic to a roast, pasta sauce, and much more.

2. Berries. Berries are “berry healthy”. Strawberries, blueberries, and even raspberries are all good for you. Berries are healthy because they are loaded with antioxidants and compounds that ward off cancer. They are also negative calorie berries. Enjoy them liberally.

3. Tomatoes. You may believe that these are only good in salads, but you should know that tomatoes can just be sliced and eaten as a side dish too! Lycopene is an antioxidant that is found in tomatoes, and it’s easily absorbed when added to sauces and juices.

4. Cruciferous vegetables. These are my favorite to talk about, because the term itself is evident by the cross at the bottom of the stem. It’s interesting that these vegetables fight cancer with the cross! Broccoli and Cauliflower are two of my favorites.

5. Green tea. Ahhhh, it’s time to talk about beverages too. Green tea is super high in antioxidants, and it’s important that you sip a few cups per day to give you that edge in fighting free radicals. The catechins in this tea will fight off free radicals and help repair the damage that has already been done.

Food can be your medicine, so don’t delay in making some changes. Health starts in your kitchen. You can start today by eating these 5 foods that that fight cancer.

Fight Back


Empowering Others