H-2-the-O: Improve your ability to lose weight faster & feel better while doing it!

Improve your ability to metabolize your fat stores, recover from exercise quickly, increase energy, experience clear-mindedness, avoid constipation, improve your ability to absorb nutrients from food sources!

We all know we can die from dehydration…and the fact of the matter is that a majority of people drink just enough water daily to keep us going, but are far from being sufficiently hydrated. We drink soda, coffee, tea, juice, and other sugary drinks or artificially sweetened drinks throughout the day instead of water…this is NOT a good source for hydration people. First of all, these options are either high in sugar or calories or artificial crap that the body can’t process OR they are diuretics (coffee & tea). When there are additional ingredients in our drinks, our bodies have to process that first, and then the body can use whatever amount of water is left. Look, you just need to drink plain water…no if’s, and’s or but’s!

 

Want to improve your body’s capability to burn up those stubborn fat stores?

Without sufficient hydration, your body stops working properly. Your body NEEDS water to perform all of its very important daily tasks. For example, if you’re not drinking enough water, your body’s organs can’t function to capacity, your Kidneys stop working at capacity and the Liver takes over for some of the Kidneys duties…well guess what, your Liver isn’t able to do some of its important tasks…and you know what the Liver does, one of its primary functions is to metabolize stored fat into energy….

So, without sufficient hydration, your liver doesn’t metabolize fat for energy as it should.

Constipated? Fatigued? Want to improve your immune system?

Water helps rid the body of waste. Your blood, muscles, lungs, and brain all contain a lot of water. Your blood helps deliver nutrients to the systems throughout your body, your muscles need water to recover, and water helps your complexion and is important for avoiding those wrinkles ladies…and men! Do you suffer from constipation? Think that taking laxatives will cure your constipation? No, in fact, your bowel function may become dependent upon laxatives, and you can’t take laxatives for the rest of your life…all you have to do is stay hydrated! Hydration is key in proper digestion and bowel function, without water you will be constipated. Fully hydrated = blood efficiently delivering nutrients throughout your body, efficient waste/toxin removal, regulation of body temp., properly functioning digestive system and bowel function = Happier, healthier, much better feeling you! Not to mention, aids in weight loss and weight management!

So now that I’ve lectured you on the importance of H-2-the-O…How much water should you drink????

Every person’s water requirement for proper hydration will be different. A general rule states that you should drink half your body weight in water…so if you weight 150 lbs…you should drink 75 ounces of water/day. BUT, there are several factors that can affect your daily requirement for H2O. You must take into consideration the following. Your metabolism, health conditions (liver disease, sick?), activity levels (daily exercise?), climates (hot/dry/humid/cold), altitude (high altitude?), weight (overweight?)…below is a link to a decent tool to calculate how much water you should drink daily. Figure out what you need to drink/day and then read my tips to saying hydrated below.

Daily Water Requirement Calculator

http://nutrition.about.com/library/blwatercalculator.htm

Tips to Remembering to Drink that Water Every Day:

It’s not easy to stick to your new goal of drinking ‘X’ ounces of water per day. So here are a few methods I show my clients to help them stay hydrated!

1. “Rubberband Man”: If you must drink 8 bottles of water/day. Put 8 rubberbands on your wrist, and take one off each time you drink a bottle of water.

2. Buy a good BPA free water bottle. Calculate how many times you need to fill this water bottle up to meet your daily requirement. Bring this water bottle with you EVERYWHERE. Drink a few chugs per hour. If you need to drink 4 water bottles/day. Try to drink 2 water bottles before noon, and two after 12PM before 7PM.

3. Buy a few cases of water. Every morning, pull out the number of water bottles you need to drink for the day. Take with you to work. You should just about finish up drinking all of the water bottles by the time you get home if you work a 9a-5p job.

4. Replace your soda drinking/sport drink/other soft-drink or flavored drink with water! No more soda or flavored drinks people!

I know you can do it. And if you are trying to lose weight, or are affected by any of the above health issues, than that’s a motivation in and of itself to jump on the ‘hydration train’!…or else….say hello to my lil’ friend!!! lol…

 JUST KIDDING!!! —-> Health & Happiness, Nat

Strength & Tone, Cardio All-in-One! Time Challenge – “The 10’s”

Okay I did this workout in exactly 40 minutes. I pushed really hard and gave each and every exercise movement my best, that’s all that counts! I call it “The 10’s” because every exercise you aim to do 10 reps. It is a circuit type workout routine. Good luck!!

Part 1: Upper Body

Do 10 sets of: 10 Mountain Climber Hops + 10 Push ups…(so, you do 10R these 2 exercises 10 times)
(Each time I changed up the type of push ups, I did standard, wide fly and military push ups. Do push ups on your knees if necessary.)

Part 2: Core

Set 1- 10R Russian Twist (I did with feet elevated and with a 20 LB. KB, 1 twist each way = 1 rep) + 10R Lying Leg Raises
Set 2- 10R Russian Twist + 10R Lying Straight-leg Circles in each direction
Set 3- 10R Russian Twist + 10R Side Crunch/Side
Set 4- 10R Russian Twist + 10R Side-Side Pike Jumps (Start in downward dog position, hop both feet side-side as if you were jumping from one side of yoga mat to other (yoga mat width, not length)
Set 5- 10R Russian Twist + 10R V-Up Toes + Knees (Lying down w/hands overhead, take big breath in and bring hands overhead as you raise your upper body up and legs up straight at same time, reach to toes, than lower down a bit, than reach back up to knees, than lower all the way down to starting position)
Set 6- 10R Russian Twist + 10R Leg Raises
Set 7- 10R Russian Twist + 10R Bicycle Pedal Fwd/10R Bicycle Pedal Bkwd (1 pedal w/each leg = 1 Rep)
Set 8- 10R Russian Twist + 10R Lying Straight Leg Circles/direction
Set 9- 10R Russian Twist + 10R Side Crunch/Side
Set 10- 10R Russian Twist + 10R Side-Side Pike Jumps

Part 3: Lower Body

Do 10 Jump Squats before doing each exercise below.
Set 1: 10 Jump Squats + 10 Squat Thrusts (Get into plank position, jump both feet toward hands as you tuck knees to chest, jump feet back out to plank position = 1 rep)
Set 2: 10 Jump Squats + 10 ‘Skaters’/leg (Balance on 1 leg, as you reach forward with hand, squat down on leg you are balancing on and extend other leg backward, I call it doin’ the Apollo Ohno)
Set 3: 10 Jump Squats + 10R Side Lunge Jumps (Squat down on right leg and reach hands to right foot, extend left leg out to left until it is straight. Power up on right leg and hop right leg out to right as you squat down on left leg. One hop on each leg = 1 rep.)
Set 4: 10 Jump Squats + 10R Jump Kicks/leg (‘Karate kid style’ kicks, start by raising left knee hip level as you balance on right leg, jump off right foot as you kick up right leg and land on left foot. Do this 10 times with right leg kick, then 10 with left leg kick.)
Set 5: 10 Jump Squats + 10 (1-Leg) Squat Jumps/leg (Squat down on 1-leg, tap your knee or shin, then power up and hop up.)
Set 6: 10 Jump Squats + 10 Step Ups/leg (Kneel down on right knee on mat, press left heel into floor to raise up to standing, return to kneeling on right knee, do 10 times kneeling on right knee, then 10 times with left.)
Set 7: 10 Jump Squats + 10R Side Chair Step Ups/leg (Place foot on sturdy seat of a chair standing off to side of chair and facing back of chair, press heel into chair to come all the way up to standing on top of chair, return to start, do 10R/leg.)
Set 8: 10 Jump Squats + 10R 1-Leg Hip Lifts (I did these w/my heel on chair, lie on back place right heel on edge of seat of chair, raise left leg straight up toes pointing to ceiling, raise hips up as high as possible reaching left toes to ceiling, do 10 reps/leg.)
Set 9: 10 Jump Squats + 10 1-Leg Squat – Deadlift w/Shin tap/leg (Balance on right leg, extend left leg straight out in front of you, squat down on right leg and reach to left shin, straighten out right leg to standing, then squat on right leg again with left leg bent and tap right knee, return to standing. This = 1 rep. Do 10 reps total per each leg.)
Set 10: 10 Jump Squats + 10 Donkey Kicks w/Lateral Leg Raise/Leg (On all fours on floor, kick right heel back and up until leg fully extended, then keep leg straight as you bring it around to be in line with your hip, than reverse entire movement, this = 1 rep, do 10 reps per leg.

DONE! You made it. Time yourself and challenge yourself to first of all finish the workout, but then time-after-time, finish the workout faster and with the best form possible! Good Work!!

Best, Nat:)