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Check out this week’s quick tips for better sleep, fitness and diet!

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 Luckie’s Sleep Tip: Avoid large meals before sleep


  • Promotes high quality sleep: Consuming a large meal requires more energy for digestion. Increased energy used for digestion can disrupt sleep.
  • Can assist in getting 7-8 hours of sleep: Getting 7-8 hour of high quality sleep can help with: Appetite control, energy improvement, stress reduction, production of growth hormone for calorie-burning muscle, optimal performance during exercise, maximum results for races or other competitive sporting events

HOW TO DO: Have a light snack (such as warm milk and a banana) no less than one hour before bed. Sweet dreams!

Luckie’s Exercise Tip: Penguin Crunch


  • Tones obliques (muscles along sides of torso)


1. Lay on back with shoulders/neck raised off floor.

2. Contract abs. This is the starting position.

3. While contracting abs, touch left ankle with left hand. Return to starting position.

4. Touch right ankle with right hand. Return to the starting position. That is one rep.

Luckie’s Food Tip: Eggs


  • Great source of protein for muscle growth/repair and satiety.
  • Rich in Vitamin D, which plays a role in calcium absorption to promote strong bones and teeth.
  • Excellent source of omega-3 to promote heart health.
  • Great source of B12, essential to the production of red blood cells which carry energy promoting oxygen throughout the body.
  • Good source of Choline, which promotes brain health.
  • Solid source of tryptophan, which promotes high quality sleep.
  • Source of antioxidants


  • rich foods.
  • Boil or scramble.
  • Have for breakfast and/or add a boiled egg when blending a smoothie

For optimal fitness results, balance exercise with healthy nutrition and high quality sleep.


Visit the Fitness center for more helpful articles and tips.

Sloan Luckie, a Certified Personal Trainer and Certified Public Accountant, is the author of the optimal health workbook, Body Under Construction. Body Under Construction shows how to use nutrition, exercise and sleep to attain and maintain optimal health. Sloan’s unique philosophy on building and maintaining optimal health has garnered significant media attention. He has appeared on NBC’s “The Talk” with Marion Brooks, NY1 News with Cheryl Wills, WVON Radio with Kendall Moore, WYCA Radio with TL Richardson and graced the pages of Syd Jerome magazine. He’s conducted wellness demonstrations for women’s heart disease, men’s prostate and childhood obesity awareness seminars. Sloan has also conducted nutrition and fitness demonstrations for corporations and not-for-profit organizations throughout the United States.



Luckie’s Quick Tips: Can You Do The “Penguin Crunch”?  was originally published on