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Monthly Archives: September 2016
8

How to Drink Water Daily

Are you drinking enough water daily?  No, well then maybe you should.  I’m pretty sure you already know this, but are wondering what are the benefits of drinking water on a daily basis. 

I can’t stress enough how important it is to get the right amount of water your body needs to work efficiently throughout the day.

Can you Imagine that many people find all types of substitutes to drinking water whether it be artificially flavored juice, Soda, Energy drinks, or coffee even. 

One of the biggest reasons many people struggle to drink enough water is the fact that it doesn’t have much taste.  Even though there are different ways to drink water.

Why Drinking Water Is Important

Let’s be honest, you kinda can’t live without it – In order for our bodies to be properly hydrated, one must always feed their body with fresh water. 

You can go weeks without food, but only 3 days without water!

Water is an invaluable source –  It is very difficult for out bodies to get water from any other source than itself. 

Other liquids like soft drinks, alcohol, coffee and other beverages, steal a great amount of water from the body.

Not to say you wouldn’t be able to survive from these other liquids, but it would be hard for your body to work as efficiently as it needs to for good health

Water plays a very important role in your body – Lack of water can be a huge factor in fatigue during the day.  Leading the brain to not work properly thus causing lack of focus.

Water is important for proper digestion and nutrient absorption within the body –  Most importantly, the ability of water to remove waste material out of our bodies.

Helps suppresses the appetite naturally – and helps the body metabolize fat that is stored within the body.  There are studies that have shown that decrease in water intake can increase fat deposits, while an increase in water intake can reduce it.

Water acts as a cooling system for our body – During intense exercises or in hot temperatures, it is better to drink water rather than sport drinks which are usually good for after any strenuous activity.  Water helps regulate the body’s cooling system.

Why You Should Drink Water Instead Of Soda

Soft drinks like soda take water from the body – due to all the sugar your body has to process.  Causing large amounts of water to be taken from the body

Soda never really quenches your thirst – you may not feel your lack of quench for thirst, but your body will.  By denying your body the amount of water it needs to work, can cause Chronic Cellular Dehydration which can weaken your immune system, which can lead to disease.

Soda offers no nutritional value – other than taste, there are zero benefits to drinking Soda

How to drink more Water

Try adding flavor to your water – Drinking water alone can seem like a chore when every sip is tasteless.  Try adding some excitement to your water with fresh fruit (Lemon, Lime, strawberries or even grapefruit).  

Lemon is known to give your immune system a boost of Vitamin C which is vital to health.  It also aids in digestion and many other benefits.

Using technology to track your cups – The most common daily recommended amount of water you hear is 3 liters for Men and about 2.2 liters for women.  I think you should be trying to get at least these amounts depending on your activity level and health.  My general rule is, if you feel thirsty, then drink water.

Keep a Jug around – which can help you remember to always have it filled up.  I usually carry around with me a liter jug  and try to make sure to drink at least three of them a day.

Try sparkling or mineral water – an awesome alternative to all the soda drinkers that still need that bubbly feeling when needing a drink but all the benefits of water.

Eat water-rich foods – Yes, you can eat your water.  Try consuming foods that are rich in water like cucumber, zucchini and watermelon.  This is a great way to curb your appetite and get the benefits of water as well.

There you have it.  Some of the many ways to drink water and the benefits that come with it.  Please share below how you make water a part of your life and how it has helped you.

22

How To Get In Shape Today

Is it New Years yet?…

The time most people wait to decide to get in shape.  You figure it’s a perfect time to start something new, something fresh and make that commitment to focus on you. 

So you look for ways on how to get in shape now, but then weeks go by and the feeling of something new and exciting slowly fades away until the next New Year comes rolling along. 

As we all know, a new years resolution just isn’t enough anymore to get you started in your fitness journey.  You have to find your WHY!

How to Get in Shape Now!

Before you decide to get in shape today.  You must first decide what your why is.  I say this because, before I decided to get involved in the health and fitness world, I had to find out my reason or passion for wanting to get involved. 

It couldn’t be just about oh I like lifting weights. I needed something that was going to get me through the days when motivation can be tough to find. 

So when I decided that my why would be to help inspire and motivate others, I knew this was something I could stick with for the long haul.

Some of your why’s could be:

  1. Having energy to play with your children
  2. To Lose weight
  3. Get stronger
  4. Burn fat and build muscle
  5. Fit into a pair of Jeans

Now once you have located your why, I want you to Imagine how it would  feel to accomplish any of the above goals.  Sometimes you need to imagine yourself in the moment to help give you the push you need to get in shape. 

When it comes to trying to get in shape, it’s easy to start and then quickly fade especially when results are not quickly seen.  So it’s important to always remember your why so when you feel like falling off the wagon you say to yourself….NOT TODAY!

Where Do You Start?

Before you decide to get in shape, you first have to find out what type of exerciser you are.  What I mean by this is, how do you like to workout?  Are you a person who likes to workout by themselves, or in a group? 

From my experience with speaking with those trying to get in shape is that most women tend to like working out in a group and men prefer to workout by themselves.  So regardless if that is the case or not, first decide that for yourself.

Once you have figured what kind of exerciser you are, it’s time to decide what kind of exercise you want to get involved in.  As many of you know, there are many different types of exercises to choose from. 

The tough part is choosing the right exercise for you that will not only get you in shape, but is going to provide some excitement and fun for you as you push through this journey of awesomeness.

The reason I bring up finding something you will have fun with is because from speaking with people, getting in shape can be hard for most. 

There will be a lot of sweat and soreness, so you want to make sure that whatever you are doing to get in shape is something you will look forward to for at least 3 hours per week.

What also helps is finding a workout buddy.  Someone where you could hold each other accountable for days when you feel like sleeping in. 

This is can be a crucial part of trying to get in shape because the days where you just don’t feel like doing anything and trust, there will be those days. 

Your accountability partner is there to make sure there is no slacking off.  So find a friend and make it a priority to workout together.

How To Start Exercising

The Few ways to get started in fitness again depends on what kind of exerciser you are.  The few ways are:

  • Join a Big box gym
  • Person Trainer
  • Private Studio group training
  • Outdoors
  • Working out at Home

Join a Big box gym

Some of the benefits to joining a gym is its affordability.  You pay a monthly membership and you have available to you all the amenities the gym has to offer. 

If you are person that likes to workout by themselves, the gym is a great place get in the zone and do your thing. Some gyms even offer group training classes for those that like to workout in a group.

But with positives comes negatives and one negative that many people have with gyms is the lack of motivation.  Most people join a gym and then months later forget they even have a membership. 

Also, a lack of comfort when it comes to working out due to not knowing exactly what to do.  Lastly, not feeling a sense of want when they check in. 

Front desk workers don’t really know your name and what your goals are so there is no one there to ask you how everything is going.

Hire a Personal Trainer

Although personal trainers can be expensive,  hiring a personal trainer is a great way to help get you motivated and show you exercises that can help you reach your goals. 

Keep in mind that you can hire a personal trainer at either a big box gym or a private studio. 

One concern I have with trainers from big box gyms is that the gym itself is more concerned with selling memberships and products rather than you reaching your fitness goals. 

Which makes it difficult for the trainers to really focus on really helping you get in shape.

Private Studio Group Training

The great thing about private studio is that they are not only focused on getting memberships, but YOU!  Their focus is making sure you are successful in reaching your goals because if you are successful, then so are they. 

What I also like about group training in studios is their per class affordability.  The monthly cost may seem high, but if you break it down per class, you are getting a great deal. 

Unlike 1 on 1 personal training session where the cost can be pretty high, large groups can be more affordable for the individual.

 There are many studios out there that offer all different types of workouts. You have kickboxing studios that focus on fitness and not fighting.  

You also have studios where they focus only on weight training.  So depending on what your goals are, there are many studios out there to fit what you are looking for.

Outdoors

Who doesn’t like working outdoors!  If you love the sun and the fresh air, then this is an awesome way to get in shape. 

Running tends to be a great thing to do when outside, but you can also do some group training sessions outdoors.  

Of course you have to worry about the weather, but working outdoors is an awesome way to start getting in shape.

Working out at Home

If you like being in your own space and not worrying about the hassle of waiting for machines and costly memberships, then working out at home may be for you. 

Depending if you’re into lifting weights, cardio or even a little yoga, working out at home can be a very cost effective method to getting in shape. 

Just keep in mind that if you are a person who struggles with motivation, then working out at home can be quite a task as no one is there to push you.

So there you have it.  Some of the ways to help you get started on your fitness journey and on your way to getting in shape today.

So please leave your comments below and let us know some of the ways you like to get in shape.

High Fat Foods That Are Good For You

Why Fat is Important

Finding fatty foods that are actually good for you can be a little tricky.  Especially when the term “FAT” has certain stigma about it.  But I’m here to tell you that not all fat is bad fat and that some fat is needed for good health.

The stigma against fat is so strong that nowadays you will see foods that are marketed as fat-free.  A big reason for this obviously is the thought that foods that contain fat, will make you “fat”.  When in reality, excess calories is the cause for people being overweight.

Just know that not all fat is against you and that you can still have your FAT and eat it too!

All forms of natural food have some fat in it.  In Fact, the reason it is in certain foods is because plants and animals tend to use it as a way to store energy.  Especially during times when there is a shortage of food supply or in the case of plants, sunlight.

Just like animals, it is important for people to put the right fats in their diet to survive.  But just like anything in life, too much of anything is never good for you.  So it is important to make sure to put a healthy amount of fat in your diet.

BENEFITS OF FAT

  • Awesome source of energy – our body absorbs the fat we consume from natural foods and helps provide the boost we need to function
  • Great looking skin and other tissues – All parts of our body need some form of fat
  • Helps brain function properly – Our brain is made up of large amounts of essential fats
  • Helps with the transportation of vitamins A,D,E and K through the bloodstream where needed
  • Essential fatty acids that are body is unable to produce, but necessary for growth and cell development
  • Storage of Energy – any extra calories that we consume but is not used right away will be stored for future use

Good Fats vs Bad Fats

To give you an idea of what fats you should be consuming vs the fats you should stay away from.  There are four major types of fats:

Good fats:

Monounsaturated fats

Polyunsaturated fats

Bad fats:

Trans fats

Saturated fats

Monounsaturated fats and polyunsaturated fats are considered good fats because they are good for your heart and cholesterol.

Monounsaturated fats

  • Avocados
  • Olive oil
  • Canola oil
  • Olives
  • Nuts
  • Peanut Butter
  • Sunflower oil
  • Peanut oil

Polyunsaturated fats

  • Soybean oil
  • Corn oil
  • Walnuts
  • Sunflower,sesame, and pumpkin seeds
  • Faxseed
  • Fatty fish
  • Soymilk
  • Tofu

Saturated fats and trans fats are considered bad because they increase the risk heart disease.  It’s always the stuff that taste amazing that hurt you in the end.

Saturated fats

  • High fat meat (beef, pork and lamb)
  • Whole fat dairy products like milk and cream
  • Butter
  • Cheese
  • Ice cream

Trans fats

  • Baked pastries, cookies, doughnuts, muffins, cakes
  • Packaged snacks
  • Fried foods
  • Candy

 

Please leave your comments below

6

What is the Fastest way to Lose Belly Fat

Imagine burning fat while you are sleeping.  How about while you are sitting down watching tv.  Would you believe me if I said it were possible to burn that stubborn belly fat while doing the things you enjoy most?

Most people think that the only way to burn fat is by being active all throughout the day.  Well like most people, life gets in the way and makes it kinda difficult for anyone to focus on their journey to health and fitness.

Let me guess, you work in an office where you sit all day and makes it hard for you to be active.  Or maybe you have a job where walk most of the time and you feel that satisfies your fitness needs, but for some reason the belly fat just does not feel the same way.

If Only There Was Some Other Way

Well there is, and that way is by building muscle through resistance training.  Now resistance training can be done with bodyweight training or weights. 

Oh I can here the Ladies saying nooooo, I don’t want to get bulky like a guy.  Makes me laugh every time I hear this. 

Please understand this, the female body does not produce enough testosterone to make you bulky so no need to worry there.  Also, if that ever was the case, you could always dial back with the weights.

How Does Building Muscle Help Burn Fat?

Building muscle is one of the most efficient ways to burn fat throughout the body.  Muscles requires a lot of energy to maintain itself thus helping increase metabolism. 

Increase in metabolism leads to more calories burned and more calories burned leads to weight loss.  Plus muscles help in sculpting your body the way you desire.

Parts Of The Body To Focus On When Building Muscle

The three most important parts of the body to build muscle happens to be 3 of the largest muscles in your body:

1.)Chest

2.)Back

3.)Legs

I know what you are thinking, but I want to burn the fat in my belly.  Know this, there is no way to spot reduce fat in any exact part of the body.  Once you build muscle in these 3 areas of the body, your body will work that much harder to feed your muscles thus helping you burn fat that much faster.

So Don’t be afraid to build that muscle and burn that unwanted FAT.  Your body will thank you for it I’m sure.

So how have your attempts to melt away that fat been going.  Please share your experiences and leave your comments below.  Can’t wait to hear from you!