Coby Linder: How Beachbody® saved my dad’s life (and Challenge Packs saved my business)

By staff writer Abby Cohen

“I wasn’t a marketing guy, or a workout guy,” says Coby Linder. “Just a drummer in a band, a fat kid who watched his dad almost kill himself with food. He didn’t know how to stop. Until he found Beachbody.”

Three years ago, Coby was the last person you’d expect to see posting YouTube® videos about Shakeology®. Touring the world with his band, Say Anything, Coby was living his dream of playing drums professionally. “Wherever we went, the crowds loved us,” he remembers. “I thought it was too good to be true.”

Turns out he was right.

“I was drinking too much, eating really badly, smoking . . .” Coby admits. “I was at my heaviest ever. I couldn’t stop—it was just like my dad.” It was then that Coby got the devastating news.

“Not only had my father contracted cancer for the second time, he’d been diagnosed with diabetes.” Coby shakes his head. “He had to change everything in life, fast. Or he wouldn’t HAVE a life.”

Coby had been unable to quit his own unhealthy habits, but facing his dad’s mortality, something shifted. At the peak of his music career, Coby decided to focus on his father.

“I put dad and me on P90X—both of us were guinea pigs to see if I could be a good Coach,” he recalls. But Coby never expected this other outcome.

“This program I did for my dad’s health . . . ended up saving mine.”  

His father dropped a whopping 120 pounds and got his diabetes under control, and chemotherapy eradicated his cancer. Coby lost 45 pounds, too, proving to himself that he had the power to dramatically improve his health. But while his dad continued to get healthier, Coby wasn’t so lucky.

“I went back on tour and gained back all the weight. The yo-yoing was really discouraging. Frankly, I started to get desperate—thankfully! Because THAT gave me the willingness to change.” That’s when the real transformation started, when Coby tried something he’d been resisting.

“As soon as I gave Shakeology a chance, I fell in love with it,” he says. “I started to accept that I’d been using food emotionally and finally, I was ready to stop. I let Shakeology do what it was going to do. I wanted Coaching to have a real effect on me, so I decided to go to the biggest Coaching event of the year.

“I went to Summit, open to whatever was going to happen. It was so inspiring, I went Emerald a week later and Diamond three weeks after that!”  

Coby put in a lot of hard work and it paid off. But the most significant spike in his earnings came from a “simple” change.

“I started selling Challenge Packs. That worked like nothing else—even people who’d never been interested before got on board.”

Coby chalks it up to the framework of the Beachbody Challenge™. People still work out at home when they can best fit it in—but now the group is accountable to each other, and to him. “We all inspire each other,” he explains.

In fact, the Beachbody Challenge gave Coby something he’d wanted from day one of his Coaching business:

“For the first time, my Beachbody check covered all my rent and expenses!”

“My earnings went from an average of $175 a week to over $1100. And with the Beachbody Challenge, I know I can make even more.”

To make sure his group stays focused, Coby connects often. “I post motivational quotes, reply immediately to calls and messages, help with meal plans—I’ve even taken people grocery shopping to show them what ingredients to look for and which things to avoid.”

The way he sees it, these interactions are another advantage.

“Everyone in my Challenge Group is excited to hear my suggestions and ideas—and their motivation is incredible.”

What advice does he have for Coaches who are about to embark on a Challenge Group?

“Do it for real, from the heart. Participate and care. These people make a commitment to you as much as to themselves and their programs. You have to take this journey too—invite them to join you.”

“Whatever program you’re doing now, stop. Start it over as a Challenge Group and you’ll see better results.”

Now when Coby goes on tour, he drinks Shakeology, exercises before the shows, and makes sure his band is supplied with healthy food. He’s even gotten other band members to do the same.

Of course, the biggest change for Coby has been his peace of mind, knowing his father is healthy.

Says Coby, “My dad’s a two-time cancer survivor; he’s obviously a fighter. He just didn’t know how to fight until Beachbody. There are all these Beachbody Success Stories, and heroes—I put my dad right up there with all of them. Now I can’t think of anything better than taking after him.”

Coach’s Playbook:

• If you’ve got one person, you can start a group. Find their friends, get your family into it—once you start it, everyone will be hooked.

• Put at least an hour a day into your Challenge Group. You owe it to them—and yourself. And the results are amazing.

• If you fail to plan, you plan to fail. If you put your mind to it, you can easily find ways to keep people interested—especially once they start seeing results.

• Educate yourself. The more you know, the more you can help others.

• Trying something is better than trying nothing.Even the most profound changes start with a shift in mindset. I tell people who want to lose weight, why not just try SOMETHING?  

Chocoholic Liberation Front Baby!

Chocoholic Liberation Front Baby!

Source – Carl Daikeler’s Blog

How To Compare Shakeology

Or, “How Do I Really Know If This is Worth the Money When Everything Else Costs Less?”

There are many “protein shakes” and meal replacements that are less expensive than Shakeology. But  comparisons – based on the simple “protein shake” or even “health shake” are usually off the mark because of intangibles like quality of sourcing, efficacy, and the delicate balance of incredible health benefits and delicious flavor that is unique to Shakeology.

When we developed Shakeology, our goal was to fill a void in the marketplace where the benefits of the shake would live up to the promise of the line “The Healthiest Meal of the Day.”  Shakeology was designed for people who want more than protein, and for people who really expect  the health benefits being represented by the ingredients on the label. With Shakeology not only do you get what you pay for, but because it tastes so good and the attention to every detail is so complete, you get more than you pay for.

To really know whether a product measures up to Shakeology, you need to keep some things in mind:

How Much is “Enough”?

We are proud of Shakeology’s 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you?

Are they derived from whole food sources? They are in Shakeology! Too often the “magic ingredient” has been isolated from the enzymes and phytonutrients which actually are what is needed to make the “magic ingredient” effective when consumed.

And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective some people report dramatic benefits within the first week. We’re not just talking about weight loss here, we’re talking meaningful health benefits; regularity, energy, vitality!

Other supplements point to one or two individual ingredients and build a “story” around their super food attributes…  that’s like saying you can put Michael Jordan on a team of amateurs and still have a championship caliber team. Shakeology’s specially selected ingredients work like the dream team, all working together so YOU get the health benefits from the healthiest meal of the day.

Vanilla?

If the shake you’re considering is vanilla, how do they achieve vanilla flavoring? Our research indicates that it is impossible for the superfoods, adaptogen herbs, anti-oxidants, phytonutrients and digestive enzymes to co-exist and taste good in a vanilla flavor, unless the vanilla flavor is achieved chemically and artificially. (It’s the “dirty little secret” of the flavoring industry even though labeling guidelines still allow this artificial flavoring  to be called “natural vanilla flavoring”) Other companies are willing to use that labeling loophole for their benefit. But not Shakeology.

So here’s the question; are you drinking the shake so you can enjoy vanilla, or so you can get the incredible health benefits from a shake that doesn’t taste like a “health drink”? We call Shakeology “the healthiest meal of the day” for a reason, and we plan on doing what it takes to live up to that.

Protein:

When it comes to comparing protein quality, you need to look closely to see the truth:

“Say NO to soy”

Does the competition use ANY soy in their formulation? Soy protein contains estrogen-mimicking compounds that can interfere with your hormones, and on top of that most of the soy in the marketplace is GMO (genetically modified), two important reasons why we don’t use soy in Shakeology.

It is our general opinion that many people are consuming too much soy in the pursuit of health – and thus perhaps producing too much estrogen which can cause many adverse issues in the body.  Do a little research of your own on the topic, and you will be as shocked as we are at what you will learn about soy.

Likewise, if a company is promoting that their protein is “more absorbable”, be careful. Protein sources like Whey Protein Hydrolysate have been shown to trigger a much higher insulin response in the body. That’s not an outcome we would tolerate in any health shake, much less Shakeology.

Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes-and lactase, that’s the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®.  Don’t confuse whey protein concentrate with “isolate”. Whey protein concentrate is the least pure form of whey protein made. The benefits of “isolate” vs. “concentrate” is that the fat has been removed to achieve “isolate”. The fat in whey protein is what carries toxins consumed by the animal. That’s the reason Shakeology can be used by so many people who are lactose-intolerant – because those toxins have been removed through the isolate process.

We also look at the source of every single protein batch that shows up at the manufacturer.  If we find the manufacturer is cutting a corner by bringing in protein from farms that use hormones or are ok feeding inorganic materials to their cattle, we tell them to find another source.  This is the kind of scrutiny that other companies just don’t give their product, and it’s the kind of attention to detail which doesn’t show on the label. (But it does show in how you feel when you consume the product over the long term!)

Glycemic index tested…

In terms of sugar, many protein shakes have 1g of sugar or less. This is because they are using artificial chemical sweeteners (check the label for sucralose, aspartame, or sugar alcohols). Shakeology’s small amounts of sugar comes from natural sources which are easily processed by the body and in fact has been tested and certified by an independent lab to have a Low Glycemic Index of 24 – that’s lower than most fruits (an apple is 36 and an orange is 43)!

What is not in the base, they may suggest you add later:

Other shakes don’t cost as much as Shakeology at first glance, but they also don’t contain the full profile of  vitamins and minerals or whole-food sources of anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics or digestive enzymes. We’ve seen competitors make you buy a separate vitamin pack for $150 per month! And if you want chocolate flavoring you have to buy a separate flavor packet for an extra $25 a month. If you want metabolism boosting effects and appetite control, you have to buy 2 additional products at $50 each. Once you add it up, this is hardly a “good deal” and it is usually questionably healthy..

To achieve the benefits of Shakeology we’ve seen competitors charge between $250 and $335 per month! $120 doesn’t seem expensive when you realize all of the benefits Shakeology delivers.

SUMMARY:

Formula: 70+ of the healthiest ingredients from whole food sources from around the world (including anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, digestive enzymes, vitamins and minerals VS. protein, fillers, artificial coloring, and isolated glamour ingredients

Winner:  Shakeology

Protein Source:  Shakeology’s 15g of pure whey protein isolate plus 2g from plant sources VS soy, hydrolyzed whey and/or whey concentrate blend.

Winner: Shakeology

Taste: Rich chocolate or greenberry Shakeology Vs. chemically derived artificial-flavored competition?

Winner: Shakeology

Price: $120 for Shakeology  VS. Oops! It’s impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to (try and) match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month – that’s  2 ½ times the cost of Shakeology!  Sure, chocolate milk is cheaper than Shakeology. A vanilla soy shake can be cheaper than Shakeology – until you try to add what Shakeology’s got, and match what Shakeology can do for you, and then it’s no contest.

Winner: Shakeology

The best comparison is results. From weight loss and reduction in cravings, to regularity, to healthier cholesterol levels, to energy, to an overall sense of well being… We give a bottom-of-the-bag money-back guarantee on Shakeology because we KNOW people will be amazed at how they feel. Shakeology is the winner by a total knock out!

The Famous Christmas Story Leg Lamp!

So, it’s that time of year… the time of year where temptation after temptation is placed in front of us and we have the choice as to whether or not to give in.  Now, it IS the Holidays, so there are some temptations worth being given into (like those goodies that only come around once per year… you know what I’m talking about!?  Maybe your Mom bakes a special pie, or there’s grandma’s cookies, etc.).  I’m not saying you have to give up everything during the Holidays, but choose wisely… choose wisely.

The video of the week goes into choosing some healthy options when attending other people’s Holiday parties.  Spend most of the evening filling your plate with those healthy options, and then take a reasonable portion size of any dessert (or higher calorie option) that you may want that evening.
Now, last night I threw my own holiday party, and my goal was to offer healthy foods for 95% of what was out there.  I figured I’d go ahead and share my list of what I had at my holiday party and it may help you plan your own holiday party and/or choose wisely when attending someone else’s…

What did Melanie serve?

~Turkey & Cheese (1 serving = 1 slice of deli or fresh turkey + 1 slice of low fat cheese)
~Fresh fruit (a nice variety… give lots of color to make it more attractive to the eye and the taste buds)
~Veggie tray (again, go for a variety of color, the eye is attracted to color, so you will probably find more people will pick off of it when it looks more attractive)
~Dips (most people like dips w/their veggies, one of my FAVORITES is HUMMUS, Sabra roasted garlic is the best, in my opinion… but see the Pick of the Week for other great dip options…)
~Pickles (almost no calories but lots of flavor… get the cocktail size)
~Olives (these can add up in calories, but are loaded w/healthy stuff too!  My favorite are pitted kalamata olives/Greek olives)
~Sweet Potato Chips (very holiday themed, and very tasty too… perfect for providing the crunch factor)
~Mixed Nuts (nuts are great for placing randomly around the house.  You can get fancy and offer shelled nuts w/nut crackers OR have them un-shelled… I had mine unshelled and mixed in yogurt covered pomegranite seeds for a little salty/sweet factor)
~Shrimp cocktail (shrimp is an excellent lower calorie way to get yummy food AND your protein.  Be sparing with the cocktail sauce, however, because those do have sugars and many calories in them).
~Organic bite-sized gingerbread men (I did want to offer something sweet… and these were perfect!  I found them at Whole Foods).
~Candy (I DID have some candy… but it was just one display w/Hershey’s kisses and some candy canes… and, actually, that stuff was BARELY touched!  Everyone went for the healthy options!  Yay!).
~Beverages (all I served was water and I had red wine out… be careful with those holiday beverages, namely egg nog, because they are calorie city!  Hot tea is another great option for some holiday spice without the calorie nightmare!).

So, that was MY holiday party.  I find that presentation is a HUGE part of serving your food… so, if you opt to serve many healthy options, just be sure to make them pleasing to the eye (which is wear the mixing of many colors comes in) and then people won’t even miss the “bad” foods.  The key to serving healthy foods is to think natural (i.e. fruits, veggies, whole grains, lean cuts of meats, low fat cheeses, relishes, etc.)… stay away from overly processed foods.

I know when you go to other people’s that there are usually WAY more unhealthy temptations.  Based on experience, I know that a lot of people LOVE to get those oven baked finger foods (i.e. pigs in a blanket, mini quiches, etc.), but BEWARE of those, because they usually have a trans fat content, and that is something that you definitely do not want to overdue.  Also look out for any processed meats (i.e. sausages, franks, etc.) as those are high in fat content and may also contain trans fat depending on how they are prepared.
When it comes to desserts, my personal rule of thumb is to stick with the home made.  Why waste your calories on something that someone bought in a store that you could have any time of the year!?  No no… use those calories wisely!  Have that home baked item that only comes around once per year!  Be weary of your portion sizes too.  Remember, a single full-sized cookie can have anywhere from 200-500 calories, depending on the type… so, stick with that MUST HAVE item, and don’t waste time with those things that you just “kind of” want or feel obligated to try (because you aren’t obligated to try anything, so don’t be bullied! ).

All in all… HAVE FUN, and have HAPPY and HEALTHY holidays!!!!!!

Chalene Johnson

Happy Holidays

Aaahhhh, the holidays…the scents of fresh pine and baked goods fill your home; everywhere are twinkling lights and culinary delights…but every to die for dessert and festive cocktail represents temptation, overindulgence, and missed workouts. The season can be downright frightening for those struggling to lose or maintain weight. While gathering with family and friends is one of the best gifts shared during the holidays, most American families, including my own, gather with a healthy dose of high fat, butter infused, sugar coated, carbo-loaded family favorites. It just wouldn’t be Christmas without Grandma’s homemade apple squares. The crust alone calls for 4 sticks of butter! (I am SO not kidding)

It’s hard to say how many pounds the average American gains between Thanksgiving and Christmas. Some studies suggest the average weight gain to be as high as 10 pounds while others argue the statistic is closer to a pound. Regardless of the number, most of us would like to enjoy the traditions of the season without the traditional weight gain.

Here are 9 tips to help you enjoy the traditions and treats that make your holiday season special without blowing the progress you’ve made all year.

1. Start your day by pushing play: No matter how many guests you have coming for dinner or how much you have left to do, make time to start your day with exercise. By “pushing play” and doing an exercise video like(any of Beachbody’s programs)you’ll have more energy, decrease your appetite, reduce stress and boost your spirits.

2. Don’t deny yourself: Studies show that those who deny themselves their “favorites” often consume more calories in other food selections and are more likely to “binge” later. Decide in advance what you’ll have and how much you’ll put on your plate, and then stop. Make your calories count. Avoid mindless munching and take time to truly enjoy a small dose of any decadent treat your heart desires.

3. Keep a running total: Estimate your calories as you consume them. Research shows that those who are aware of their calorie consumption eat less and fill up faster. Don’t forget to include those “sneaky” calories consumed when testing and tasting recipes or the handful of nuts you ate while catching up with cousins.

4. Drink water before and after your meal: This rule applies regardless of the day of the year. Water consumption decreases cravings and helps to regulate hunger. Be sure to consume water after your workouts as well.

5. Use a smaller plate: If salad plates are available, use one for your main entree. A smaller surface area will help you become aware of moderate portions of all your favorites.

6. Plan a physical family activity. Start a family tradition of splitting into teams for a “friendly” game of flag football or doing a 5k together. Meet for a morning walk on the beach or take a post-feast stroll through the neighborhood to enjoy the Christmas lights. (Although in my neighborhood, there’s no sense in walking far because ours will be the best for miles! Honestly, I’m not a competitive person…except when it comes to my Christmas lights. Those Griswold’s ain’t got nuthin’ on the Johnson’s!) Anyway, even if it’s 20 below, you can have a dance party inside with the kids. Be silly, play and laugh with your family. Doing physical activity together strengthens family bonds and builds traditions that can last generations.

7. Give it away: If you’re hosting the festivities, add disposable containers to your shopping list so you can send guests home with ALL of your leftovers. Eliminate a week filled with left over pie, stuffing, gravy and goodies by sending family members home with special care packages. Ok, if you must, save yourself that one piece of cold pumpkin pie for breakfast or fixins for ONE of dad’s traditional turkey, mashed potato, and cranberry sauce sandwiches and send the rest packin’.

8. Throw it away: If you find yourself on the receiving end of a half eaten pecan pie, or a neighborly plate of cookies, graciously accept but once home…toss it! Yes, I said, “TOSS IT!” Which would give you greater long-term happiness, more pie or to fit into your skinny jeans?

9. Get back on track: Remember that the occasional splurge is what diet experts call “moderation”. Go ahead…treat yourself! You deserve it! Remember, a splurge should last a meal or a day at the most. By eating poorly for several days, you set yourself up for a season of weight gain. Plan for and enjoy your favorites then get back on track to your journey of healthy living.

Happy holidays! Enjoy the season and all of the goodness it brings

Desert Blue Sky

The following was posted over at acefitness.org

Sir William Osler, the famous Canadian medical doctor, once quipped, “There’s only one way to treat the common cold—with contempt.” And for good reason. The average adult has two to three respiratory infections each year. That number jumps to six or seven for young children.

Whether or not you get sick with a cold after being exposed to a virus depends on the many factors that affect your immune system. Old age, cigarette smoking, mental stress, poor nutrition and lack of sleep have all been associated with impaired immune function and increased risk of infection.

Keeping the Immune System in Good Shape

Research has established a link between moderate, regular exercise and a strong immune system. Early studies reported that recreational exercisers reported fewer colds once they began running. Moderate exercise has been linked to a positive immune system response and a temporary boost in the production of macrophages, the cells that attack bacteria. It is believed that regular, consistent exercise can lead to substantial benefits in immune system health over the long term.

More recent studies have shown that there are physiological changes in the immune system as a response to exercise. During moderate exercise, immune cells circulate through the body more quickly and are better able to kill bacteria and viruses. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more long-lasting.

According to professor David Nieman, Dr. PH., of Appalachian State University, when moderate exercise is repeated on a near-daily basis there is a cumulative effect that leads to a long-term immune response. His research showed that those who perform a moderate-intensity walk for 40 minutes per day had half as many sick days due to colds or sore throats as those who don’t exercise.

On the other hand, there is also evidence that too much intense exercise can reduce immunity. Research shows that more than 90 minutes of high-intensity endurance exercise can make athletes susceptible to illness for up to 72 hours after the exercise session. This is important information for those who compete in longer events such as marathons or triathlons. Intense exercise seems to cause a temporary decrease in immune system function. During intense physical exertion, the body produces certain hormones that temporarily lower immunity. Cortisol and adrenaline, known as the stress hormones, raise blood pressure and cholesterol levels and suppress the immune system.

Should you exercise when sick?

Fitness enthusiasts and endurance athletes alike are often uncertain of whether they should exercise or rest when sick. Most sports-medicine experts in this area recommend that if you have symptoms of a common cold with no fever (that is, symptoms are above the neck), moderate exercise such as walking is probably safe.

Intensive exercise should be postponed until a few days after the symptoms have gone away. However, if there are symptoms or signs of the flu (fever, extreme tiredness, muscle aches, swollen lymph glands), then at least two weeks should probably be allowed before you resume intensive training.

Staying in Shape to Exercise

For athletes who are training intensely for competition, the following guidelines can help reduce their odds of getting sick.

Eat a well-balanced diet — The immune system depends on many vitamins and minerals for optimal function. However, at this time, there is no good data to support supplementation beyond 100% of the Recommended Dietary Allowances.

Avoid rapid weight loss — Low-calorie diets, long-term fasting and rapid weight loss have been shown to impair immune function. Losing weight while training heavily is not good for the immune system.

Obtain adequate sleep — Major sleep disruptions (getting three hours less than normal) have been linked to immune suppression.

Avoid overtraining and chronic fatigue — Space vigorous workouts and race events as far apart as possible. Keep “within yourself” and don’t push beyond your ability to recover.

Additional Resource

American College of Sports Medicine Current Comment—Exercise and the Common Cold: www.acsm.org

Sleep and Muscle Growth
By Karen Tonnis

Your mission: to add bulk, or form some well-defined curves. The prescription: get some sleep!

Crazy as it sounds, that’s the advice you’ll get from bodybuilders, trainers, professional coaches, and fitness experts in general. The fact is your body can only heal, repair, and grow during deep sleep.

You can be doing the right things—perfectly portioning out your food, doing hardcore lifting that pushes you to the edge—but all that effort will be negated without enough recovery.

You can’t cheat on sleep. We know sleep is essential to life, just like eating and breathing. But there are many theories as to exactly why we sleep, with no one clear answer.
One is that sleep “restores” what our bodies lose while we’re awake. And recent findings actually support this theory, showing that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and the release of growth hormones, occur mostly, or as noted above, only during sleep.
Warning signs that you’re sleep-deprived. Have a sneaking suspicion you might not be getting the sleep you need? You’re not alone. An estimated 50 to 70 million people in the U.S. don’t get adequate sleep every night. Here are a few classic signs:
– Hitting the snooze button consistently on your alarm clock
– Yawning uncontrollably and at inappropriate times (e.g., workplace meetings, parent-teacher conferences)
– Feeling sluggish in the afternoon
– Getting drowsy while driving
– Having heavy eyelids and watery eyes
– Experiencing memory lapses
– Experiencing irritability and low energy
– Feeling excessive hungriness or a complete lack of appetite

Tips for catching quality z’s. Now that you know how important sleep is, don’t let it get away from you. Here are some handy tips to make the most of your rest time.

– From 4 to 6 hours before bedtime, avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.
– Keep a regular sleep schedule. Go to bed at the same time every night. And wake up at the same time every morning. If you’re getting enough sleep, you’ll wake up automatically without an alarm clock.
– Get regular exercise. Physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful.
– Have a relaxing bedtime routine that eases the transition between being awake and sleeping.
– Sleep primarily at night. Short naps are great for recharging and catching up on missed sleep, but too many naps, and naps that are too long, can interfere with your regular schedule.

Make the most of your workouts. Be honest with yourself. If you’re doing the work and the healthy eating plan and you’re still not seeing great results, it could be lack of sleep that’s holding back your progress. Remember, your body is an incredible machine. Give it a chance to recover and build for the jump-start you’ve been looking for.

References:

Sleep and muscle recover: Endocrinological and molecular basis for a new and promising hypothesis. Dattilo, M,. H.K. Antunes, A. Medeiros, M. Mônico Neto, H.S. Souza, S. Tufik, and M.T. de Mello, Centro de Estudos em Psicobiologia e Exercício (CEPE), São Paulo, Brazil, April 2011.

Healthy Sleep: Understanding the third of our lives we so often take for granted, Web site, the Division of Sleep Medicine at Harvard Medical School, © 2008.