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Chris Powell of ABC's 'Extreme Weight Loss' (Photo: Handout)
Fitness expert Chris Powell, the transformation specialist on ABC's Extreme Weight Loss, says that when he's stressed out, he trains. "Exercise is one of the most powerful anti-stress and anti-depressant medications.
"Physically, we get an incredible endorphin release to make us feel better, and mentally we earn an amazing sense of accomplishment for the rest of the day," says Powell, who has a degree in exercise science and is the author of the book, Choose More, Lose More for Life.
Powell and other health-savvy celebrities share their ideas for reducing stress, exercising and living an overall healthy life in the magazine USA TODAY The Best Ways to Stress Less, Sleep Better, on newsstands now.
STORY: STORY: STORY: Heart expert shares insights on health Travis Stork offers seven tips for staying healthy A healthy spiritual core cuts stress
His best insights on:
Living a healthy life. "The best way to live an overall healthy life is to exercise regularly and eat in moderation. Moderation is key - don't let yourself go hungry, or you will likely overeat later. One of my favorite tricks to keep my appetite at bay is to eat one tablespoon of almond butter with a glass of warm water 30 minutes before a meal; you'll feel stuffed before you eat and most likely consume a fraction of the calories you would normally devour."
Weaving exercise into his life. "On the road it's actually pretty easy. I do a lot of body-weight training: push-ups, pull-ups, sit-ups, squats, etc. In most hotel gyms I have access to dumbbells ... and I'll try to map out a local gym wherever I'm staying so I can throw some barbells around."
Sleeping well. "When I sleep, I sleep well. I'm often in a new city every couple of days, and the time zones can throw me off a bit. Whenever I don't get as much sleep as necessary, I do my best to carve out time for a nap.
"I average between 8 and 9 hours every night. I train hard, so I need quite a bit of sleep. It is sometimes easier to sleep on the road, but when I'm home with the family we have a strict early bedtime so I can be up for my 5 a.m. workouts."
Dealing with sleepless nights. "I go through breathing techniques. I often find myself worrying about events in the future -- which causes my body to stress about them as if they are actually happening. I focus on my breathing and appreciate the quiet and calm I am experiencing now."
Enjoying food while managing weight. "It's important to remember that food that can help you maintain your weight can taste amazing too. Choose whole, unprocessed foods that you love to eat - everything from fresh fruits, to sweet potatoes, quinoa, and foods with healthy fats like avocados and almonds. You read that right - you can eat healthy fats and manage your weight. It is also important not to deprive yourself. Choose a day every week to reward yourself with whatever foods you may be craving - in moderation, of course."
Losing weight. "Make small, attainable promises that you can keep every day. Unite with other people with similar goals and aspirations. They will be there for accountability and emotional support. Create an environment for success: Clean out your house, car and workplace. Stock up with healthy, tasty foods like lean meats, protein shakes, almonds, fruits, vegetables and whole grains."
USA Today The Best Ways to Stress Less, Sleep Better Magazine(Photo: USA Today The Best Magazine)
You can pick up a copy of USA TODAY The Best Ways to Stress Less, Sleep Better at Target, Walmart and other major retail outlets or order one at zinio.com/usatoday
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