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I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Health
  • Body Clock Basics
    Have you noticed how you want to nap the same time each afternoon or how your eyes start to feel heavy in the evening around the same time? It's because of your body clock. You know there’s not a ticking clock hiding in your body, so what exactly is your body clock and how does it work? Read >>
  • A Little Goes a Long Way
    You may have an ultimate goal of losing 20, 50, or even 100 pounds, but the majority of people find the greatest weight loss success when they break their weight loss goals down into manageable parts to stay motivated and committed. Why five percent? Losing just 10 pounds if you weigh 200 pounds or 15 pounds if you weigh 300 pounds has been shown to greatly improve your health and quality of life. Here’s how. Read >>
  • Crush Your Sugar Cravings
    There’s something about candies, cookies, cakes, pies, pastries, soda, and sweet tea that seems to call your name. That something is sugar. It may seem innocent enough, but excessive sugar consumption is an underlying cause of many chronic diseases and health conditions. Here are six ways sugar harms your health. Read >>
  • Smart or Not?
    Revolutionizing the way people communicate, cell phones have quickly become a must-have tool for people of all walks of life. Great as cell phones are, several health concerns have been blamed on cell phone usage. Here are a few. Read >>
Health and Fitness News
Re-ignite Your Metabolism

Body Clock Basics

Knowing how your body clock works may help you sleep better at night.

Have you noticed how you want to nap the same time each afternoon or how your eyes start to feel heavy in the evening around the same time? Maybe you wake up at the same time each morning, with or without an alarm. Perhaps you’ve experienced jet lag after flying across country and your body takes a few days to adjust. Or when your alarm goes off, it feels like the middle of the night. All these events are related to your body clock.

You know there’s not a ticking clock hiding in your body, so what exactly is your body clock and how does it work?

Circadian Rhythms

Each day, your body functions on a schedule. If it doesn’t, it wishes it did. Most living things (plants and animals included) have circadian rhythms controlled by their individual body clocks. Throughout the day you may notice mental, behavioral, or physical changes in your body. You feel sleepy, awake, or hungry at similar times each day. Running on a 24-hour cycle, your sleep-wake pattern, eating schedule, body temperature, hormone production, and digestion all function on a circadian rhythm.

Body Clock

This daily cycle is controlled by your body clock. Timing devices are special proteins that interact with cells found in every body tissue and organ. The master clock is located in the hypothalamus of the brain. Called the suprachiasmatic nucleus (SCN), this bundle of nerve cells receives information from the eyes and surrounding environment and sends signals to the timing devices throughout the body.

Daylight is the greatest influence on circadian rhythms, though your body will continue to function on a similar schedule if kept in darkness. Changes in the amount of light or darkness you’re exposed to and you’ll slow down, speed up, or reset your biological clock.


Knowing how your body clock works can help improve your quality of sleep. As the SCN receives information about light and darkness, it produces melatonin, a hormone that induces sleep. The less light, the more melatonin is released. Want a good night’s rest? Turn down the lights and turn off all screens an hour before bedtime. Have trouble waking up in the morning? Turn on the lights, open the blinds, and sit in the sunlight to signal your body to stop making melatonin and to wake up instead.

Routine Is Good

As you age, your body clock changes. Infants require up to 17 hours of sleep a day, young children need 9 to 11 hours, teenagers 8 to 10, and adults 7 to 9. Elderly folks, as is sometimes joked about, often begin waking up and needing to go to bed earlier. Teenagers often feel more awake later in the evening and want to sleep in. While this is normal, school schedules interfere, making many teens sleep deprived.

No matter how much sleep you need, your body craves routine. A consistent nap schedule for children helps them sleep better at night. If late nights have you begging to sleep in on Saturday, limit the extra sleep to an hour or two. Need a nap? Rest for less than 30 minutes if you want to wake up refreshed.
Going to bed and waking up the same time every day—weekends included—keeps your body clock ticking on time. A clock that’s thrown off not only affects your sleep but your hormones, immune system, and digestion as well. Studies reveal a link between out of sync body clocks and your risk of cancer, obesity, diabetes, and mental health conditions.

So get your clock on time and your body will be ready when you need it!

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