Top 10 Benefits of Drinking Water

Increases Energy & Relieves Fatigue

Considering your brain is mostly water, drinking water helps you think clearer, focus longer, concentrate and be more alert.  Fatigue is the first sign of dehydration – a dehydrated mind and body will impair your thinking.

Promotes Weight Loss and Increases Energy

Drinking water removes by-products of fatty foods and reduces the amount of food you are eating (drink 8 oz of water before each meal to by increasing that full feeling in your stomach). Mild dehydration can lower your metabolism, so drink water to increase your metabolism and burn more calories at a resting rate.

Flushes Out Toxins

Drinking water helps your kidneys have enough fluid to function properly.  Your kidneys get rid of waste through urination which reduces the risk of kidney stones and UTI’s.

Improves Skin Complexion

Drinking water will help keep your skin soft, moisturized, glowing, and smooth. Drinking water will reduce the signs of wrinkles because your skin will be more moisturized, plumper, and smoother. It’s been called the best anti-aging treatment around!

Maintains Regularity

Water aids in digestion because water is essential to digest your food. When you are getting enough water, you will feel more regular and you will prevent constipation.

Boosts Immune System

Water helps carry oxygen to your body cells, which will result in properly functioning systems. Since drinking water helps remove toxins from the body, it could help prevent toxins from building up and having a negative impact on your immune system.

Natural Headache Remedy

Water can aid in a treatment of headaches. Tension headaches can be caused by fatigue, fatigue is a side effect of dehydration. So, if dehydration is the cause of the fatigue and fatigue is the cause of a headache- start by treating the fatigue and get hydrated.

Prevents Cramps & Sprains

Proper hydration helps muscles relax and contract. A dehydrated muscle is very prone to muscle cramps.

Puts You In A Good Mood

When you are consuming enough water, your mind and body have energy and you have greater levels of satisfaction. When you are dehydrated and not drinking enough water, you may be in a worse mood, have more headaches, and feel more tired. When the body is functioning at its best, you will feel great and be happy!

Drinking Water Fights Bad Breath

Drinking water helps flush bacteria from your mouth and keeps your mouth from having a build up the bad-smelling compounds. So, drink lots of water and help keep your breath fresh and your mouth healthy!

Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte! 

How do you get more water throughout your day? What tips do you have for making sure you are getting enough water? 

Killer Leg and Butt Workout

Leg day is my favorite day!

I love to do a killer leg and butt workout.

Why should you workout your legs?

The biggest muscles are in the legs. Strengthen your leg muscles and you will feel stronger, stand taller, your knees will feel better, and you will burn more calories throughout the day.

Get a nice butt. You want a firm butt? A poppin’ behind? Want to look hot in tight jeans? Do your leg and butt workouts!

Reverse the effects of sitting. Do you sit all day at work? Do you have an office job where you barely get 8k steps in a day? You will begin to reverse the effects of sitting all day by working out your legs and glutes.

Whether you workout at home and need a leg workout or workout at the gym with machines and want to have a killer leg and butt workout, follow these exercises to work your hamstrings, glutes, and quads and get a killer leg and butt workout on leg day!

 

KILLER LEG AND BUTT WORKOUT: 

ROMANIAN DEADLIFT (BARBELL OR DUMBBELL) 4 sets of 12 reps

BARBELL HIP THRUST 4 sets of 10 reps

SQUATS  4 sets of 20-25 reps

LYING OR SEATED LEG CURL 3 sets of 15-20 reps

If you’re  new to working out, or are not sure how to do these butt and leg exercises, then check out the videos below I have found to help you get on track to start your KILLER LEG AND BUTT WORKOUT today!

VIDEOS FOR THE KILLER LEG AND BUTT WORKOUT:

ROMANIAN DEADLIFT

BARBELL HIP THRUST

SQUATS

LEG EXTENSIONS

Leg Extensions without Machine

Leg Extensions with Machine

LYING OR SEATED LEG CURL

Lying Leg curl without a Machine

Seated Leg Curl with Machine

10 Ways to Make Losing Weight Easier

Shop Smart.

Take the time before grocery shopping to make a list. A complete list of everything you need for the week. This healthy planned out list will help you make smart decisions in the supermarket. Avoid shopping right after work. What you should do:  Shop during the weekend or your day off work. This will give you time to think about your list, spend time in the store making healthy choices, and avoid grab and go unhealthy items that are high in calories and fat and will sabotage your healthy lifestyle.

Downsize Your Plates

Sure, they fit less food—but smaller dishes also make you think you’re eating more! According to Cornell research, people who eat off of six-inch plates think they’re eating about 18 percent more food than they actually are. What you should do: Serve healthy foods such as fresh vegetables on large plates to encourage consumption and less healthy foods on smaller plates to mentally trick ourselves into feeling satisfied with less.

Cut Up Your Food

The little-kid tactic will help you eat less and feel fuller. Cutting your food into smaller pieces makes foods seem bigger overall—which is why it works better with larger foods like steak and sandwiches than with small ones like grapes or fries. What you should do: During your next meal, cut up any larger foods into smaller bite-size pieces. This way you’re giving your body a chance to decide if less is more and that you actually full.

Slow down

Do you ever feel like you’ve eaten way too much food? Do you sometimes have pains in your stomach after eating a large meal? What about unbuttoning your jeans? Well, this is because you are eating too quickly and not giving your body a chance to feel full. When eating, it takes 20 minutes for your body to register fullness. You can save calories by eating slowly over about 30 minutes versus eating in under 10 minutes. Your body will have the chance to feel full.  What you should do:  Put your fork down between bites, take a few deep breaths, and have a drink of water.

Eat Breakfast

Every. Single. Day. It will help keep your blood sugar levels in check so you don’t get ravenous and overeat later in the day. Eating breakfast is making time for your health. What you should do: Get your day off to a good start by choosing a breakfast with at least 8 grams of fiber to help you feel fuller longer.

Prep. Prep. Prep.

Whether it’s chopping veggies, assembling salads, hard-boiling eggs, or pre-roasting chicken, preparing your meals ahead of time will eliminate the guesswork and temptations throughout the week. All you have to do is grab, go, and eat. What you should do: Find one healthy item this week that you can prepare ahead of time. Use this food to curb any afternoon snack craving.

Keep Junk Food Out of Reach

News flash: People are lazy. Did you know if you actually have to get up to grab a food, you’ll eat less of it—no matter how much you love it. What you should do: If you bring an unhealthy treat into your house, put it in a high cabinet, out of sight. You can’t reach it, you can’t see it. You’ll eat less of it. During any holiday that you have sweets and treats in your house, try moving the candy bowl or cookie jar into the cupboard or pantry. You’ll be less likely to grab a handful on your way by or snag a cookie on the way to the couch if you’re not looking constantly looking at them.

Plan for the occasional treat

Studies suggest that feeling deprived can trigger overeating and making any food off-limits just increases its allure. What you should do: Savor a small treat. It won’t break your diet! Two squares of dark chocolate or ½ cup of ice cream can come in at under 150 calories.

Get technical support

We all know exercising with a friend makes you more accountable. But your workouts don’t always have to be done face to face. Studies have found that women who have some form of social support, either in person or through an online chat group, lost more than 15 pounds over a 9-month period, dropping about 300 calories from their daily diet and walking about a mile more each day than from their starting point. What you should do: Search for health and fitness related groups on social media. You will find communities of support and people from all walks of life, ready to be there for you and help you on your journey of weight loss.

Sign up for e-newsletters

One study from Kaiser Permanente found that people who received weekly e-mails about diet and fitness for 16 weeks substantially increased their levels of physical activity and intake of healthy foods like fruits and vegetables while cutting back on trans and saturated fats.

5 Simple Steps to Start Losing Weight Today

 

 

Get Up and Move—No Matter What

Even when you’re swamped, stay active with a 10-minute break to rev up your body. You’ve probably heard this one before, but it really works: Take the stairs instead of the elevator. Find a parking spot far away from your building so you get a little extra walking. Taking a walk at lunchtime is a proactive way to promote weight loss. Bonus: You’ll also get some sunshine.

Drink Water

Aside from keeping you hydrated, regular water consumption can aid in weight loss. Drinking water before a meal ensures you’re hydrated and you will feel fuller, which will prevent you from overeating. What’s more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. Here are 7 Science-Based Health Benefits of Drinking Water.

Eat Breakfast

Eating early in the day can help your body burn more calories. One key to losing weight is eating foods that keep you full. This strategy can help you ward off hunger pains and temptation. To start your day off right, make sure your breakfast includes at least eight grams of fiber. Some high fiber items include pears (5.5g with skin), Avocado on whole grain Toast (4g per 1/4 medium fruit + 4-5g per bread slice), oranges (3g per medium fruit), oatmeal (4g per ¼ cup)

Stop Eating Junk Food

It may seem obvious, but junk food is your weight-loss enemy. Worse yet, eating foods full of sugar and fat will make you feel irritable and sluggish. This starts at the grocery store for me. If it is not in my house, I will not eat it. Sometimes my family might want a treat, dessert, or potato chips, and the way I curb this craving is to only buy flavors and brands that I do not like. It keeps me from eating them and stops me from eating junk food. Healthy bodies start in the kitchen.

Always Pay for Food in Cash

The next time you head to the grocery store, stop at the ATM first, leave the plastic at home.  A study by the American Marketing Association showed that individuals buy fewer indulgent foods when paying in cash. Your mission, bring cash, shop on the weekends to give yourself time, and stick to your list to avoiding impulsive urges to buy unhealthy fast foods.

Top 10 Superficial Reasons To Workout

Remember the last time you decided to get fit? Did something go wrong? Did you end up sitting on your lazy butt for 6 months while your muscles got smaller and your waistline expanded?

Everyone has an excuse for why they haven’t reached their fitness goals. I’m too busy. I’m too old. I hate doing it alone. It’s so boring. Life gets in the way.

Look around. Do you see fit people to be envious of? No? Stick to the plan. Most people don’t look good naked. Be the 10%. Be the hard body everyone wants.

How do you become the 10%? Most of the time when you skip a workout it’s because you are just plain LAZY.  You need to find what works for you. You want to find new fresh ways to stay motivated for longer than a month or two.

I simply run thru this list at 4 a.m. when I’m not wanting to get out of my warm bed and workout. Tossing a few of these reasons around in my head is a reminder of WHY I want to feel better, look better, and be more successful in life. Use this list to help you stay motivated to work out and get your ASS to the gym.

Swimsuit Season

Picture this. Your friends ask you if you want to hit the lake this summer.  It’s supposed to be 90 degrees. You really want to go to the lake. But you feel like a cow. Yup. That’s happened to me. You decline the lake adventure and decide to stay in where there is A/C and not do anything.

Depressing.

Swimsuit season will be upon us before you know it.  How wonderful will it feel when you can slip on those shorts and tank, grab a towel, and run out the door. Imagine yourself, go ahead, take a minute. Imagine yourself, arriving at the beach, towel in hand. Feeling amazing, taking off your shirt. Shoulders back, standing tall, knowing you are looking good. Seriously imagine this happening.

Imagine complete strangers looking at you. Think of your favorite beach or swimming area. What could be more motivating than imagining that same scenario looking as you do now? Scary.

The Opposite Sex

Wait. Don’t dismiss this. You may be married or engaged, you may think this is not important to you. Think again! Don’t you want your spouse to feel lucky and proud they, have you? They may just start treating you better knowing that you can get any girl/guy that you want.

Human nature. We all want to be liked. What better way than to have the best body around. People are naturally attracted to fit and healthy people. Be one.

Dream Life!

Obviously, most people’s idea of the dream life is to be smart, rich, good-looking, fit, tan, and happy. Working out will help you on the road to all these things! Exercising and taking care of your body will put you on the road to looking good, being fit, and putting a smile on your face. Which will all naturally help you be more successful in your career. Many people will assume you are smarter than other based on your healthy looks. These can all bring you closer to living the life most people only dream about.

Feel Good About YOU

Okay, so we all know that a working out doesn’t give you instant results, however, it does make you walk around feeling stronger and more powerful. Even if you haven’t physically changed yet. The self-confidence can extend to other parts of your life and make you an overall more successful person.

Going to the Gym is Fun.

No, really, it is. Trust me. After you’ve gone to the gym for a while, you’ll get to know the people who work there and the people who go there at the same time as you. You’ll make new friends with the same interests as you. The gym becomes like a second home to many people who are exercising regularly.

Those Debbie Downers.

Some jerks just expect you to quit. You know who I’m talking about. You share with them that you are starting a fitness routine, they just roll their eyes. “Sure, I’ll believe it when I see it.” They reply. They never expect to see any progress and are certain you will fail. Can you name 3 people, right now, that are like this? Go ahead. Think about those 3 people in your head. Now imagine this. You walking into the room completely fit. Can you imagine their surprise? Use this. Every time you don’t want to work out. Think of these jerks. Do it because you want to show them that you do NOT quit!

Bullies think they’re better than you.

Some of us were not born fit. Some of us are actually scrawny and puny naturally. Don’t you hate feeling like anyone at any time could kick your ass? Yes, I know it’s totally immature, probably isn’t realistic, and doesn’t really matter. But, come on. We all know these people that just act like they are better because they have more muscle or are more buff.

How will they feel when they realize that you are just as strong and fit as them?

Being Strong.

This is a top reason why people work out. Superheroes are strong. Be the superhero in your life. Be the person people come to for help opening the champagne bottle. Won’t it feel great to know people are watching you train at the gym and wishing they had your body? Be strong.

Feel good when you run into old friends.

Be the one. Be the one that when people see you they can’t believe how great you look. Let them wonder how you did it. Don’t be the one that is gossip and whispered about, having old friends unable to believe how fat you’ve become. Can you think of a few old friends you’d like to impress? Keep them in mind when you’re not motivated to workout. You never know when you may have an unexpected reunion. Be ready.

Be a success in life.

Better looking people have a better chance of getting the best jobs, making the sale, being respected, and getting promotions. It’s not morally right. But, it’s true. We naturally trust good-looking people. Many people also assume that fat and out-of-shape people are lazy, dumb, rude, and untrustworthy. It’s not right, but it’s true.

Keep this list close by. Read it whenever you start to feel lazy or unmotivated. Spend a few minutes thinking about each reason, really imagine how it would feel. I believe in you. Now it’s time for you to believe in you.