If there ever was such a thing as a silver bullet for weight loss, it would be water. Notwithstanding the fact that our bodies are 60% high quality H2O and it is calorie free, water provides these essential functions:

1. It helps transport fuel to working muscles while ushering away waste byproducts.

2. When you go to the bathroom, water helps get rid of metabolic waste products.

3. It helps digest your food.

4. It lubricates joints and cushions organs.

5. By sweating, water helps keeps you cool. (1 pound of sweat is equal to 275 calories burned)

6. It fills you up, helping to prevent overeating.

But the continuous question we are asked time and again is “how much water should I be drinking each day?” There are three ways to look at it so let’s break each one down individually!

The Old 64: Eight 8 ounce glasses of water per day has been the longstanding recommendation for proper hydration and is a great goal (especially if you drink very little water). The problem lies in the fact 64 ounces is not representative of the entire human population.

Use Division: The best way to personalize your hydration is to take your body weight and divide it in half. That figure will represent the number of ounces YOU need on a daily basis. If you weigh 100 pounds, you would need 50 ounces (not counting additional hydration for water lost during exercise or work). If you weigh 200 pounds, get ready to knock back 100 ounces of agua.

Just Drink: This theory is for the person who drinks little to no water each day and is probably terrified when considering the two options above. If you fall into this category the goal is to start small and slowly increase your water intake. For example, if you are a soda drinker consider replacing one 12 
ounce soda with 12 ounces of water.

In our experience, the best way to get adequate water intake is to have it with you, so make sure you carry a water bottle with you wherever you go (to the office, gym, meetings, ballgame, etc). And if you want to determine if you have had enough water, just pay attention to your tinkle! When properly hydrated your urine should be clear to pale yellow in color. Yes, we know....Ewww, but it’s an effective test to determine hydration!

What are your strategies to get enough water throughout the day? Comment below and share your techniques for staying hydrated!

You are not a tick so stop eating like one!

I was perusing Facebook this morning and read a post that stated “I ate so much last night I feel like a tick about to pop!” This got me thinking about why we eat to the point of discomfort? It happens a lot. It happens at holiday gatherings, parties, date nights and many times throughout the workday when we forget to eat a healthy snack in between meals; the result is overeating at lunch and dinner.
While I will admit to a random stuffing from time to time, moderation wins every time. It is why I can still eat pizza, ice cream and drink a few beers periodically and continue to stay on track with my health and fitness goals. Here, I will show you an easy concept to help you do the same. It is called the Hunger Satiety Scale.

The concept is quite simple. The scale uses numbers 1-10 to help you judge hunger and how satisfied you feel throughout the day. It is ok to feel hunger because that is a clear sign that your body is requesting fuel. The problem lies in ignoring hunger. When you continue on with whatever project, meeting, or chore you are engaged in, ignoring your hunger cues, you may feel ravenous and overeat at your next meal. This is bad news for your weight loss efforts. In fact, overeating is often followed by guilt which is followed by over-restriction which sets you up for a good ol’ fashioned binge. Unhealthy eating habits have a cycle, friends, and I bet as you are reading this you are thinking “oh my....I have done this!”

Your objective, should you choose to accept it, is to get back in tune with your body and what it is telling you. It is recommended you stay between a 3 (Hunger = Ready to eat) and 6 (Comfortably full, satisfied). This may mean stopping mid-morning for a Greek Yogurt and an apple. You may have to stock protein bars in your desk drawer or brief case to combat the #3 feeling at 3PM vs. ignoring hunger until dinner.

If you follow the scale correctly, you will most likely be consuming 5-6 small meals/snacks throughout the day which is a concept supported by many fitness pro’s as a sound nutrition/weight loss strategy.

Will a strategy like this help you from overeating? Please comment below and let us know what works for you to keep from overeating!

I said “tweaking” not “twerking!” We’ll let Miley continue to perform her own unique brand of Zumba 
on stage and will use this blog to focus on fitness. Meanwhile, I want to show you how making tiny, 
calculated changes to your workout and nutrition can cause BIG results!

#1 Embrace the Principle of Overload: Fitness improvements are made when you stress or overload your 
muscles. If you perform a biceps curl with a 5lbs. dumbbell and fatigue between 8-12 reps, you have 
selected the right intensity. If you can perform 20+ reps with that same poundage, consider increasing 
the weight. Once you no longer stress the muscles your results slow to a screeching halt. Translation? 
If you are doing the same weights, reps, exercises that you did 6 months ago, it’s time to mix it up.

#2 Recovery: Did you know that if you get less than 5 hours of sleep for 4 consecutive nights your brain 
will perform as if you are intoxicated? Yep, sleep is that important. When you are in the gym you are 
breaking muscle down. When you sleep, your body repairs itself. Shoot for 7-7 1⁄2 hours each night. Oh, 
and if you get too little sleep your body produces more of a hormone that makes you crave carbs. Get 
some sleep!

#3 Recovery part II: If you strength train the same muscles in consecutive workouts they will not have 
time to recover and you can actually produce a negative result. If you perform total body workouts 
or take group strength classes like Body Pump consider replacing one of those workouts with a cardio 
workout like Spinning or Zumba.

#4 Re-Fuel: Want to double your results? Consume 10-20 grams of a high quality protein and 20-30 
grams of a complex, low glycemic carbohydrate within 30-60 minutes of your workout. Trust me. It’s 
been proven in numerous studies. Want results? Make sure to re-fuel after your workouts.

#5 Small meals & snacks: Breakfast should be within 30 minutes of waking up. After that, eat like a 
baby! This means having a meal or small snack every 3-4 hours. Each meal/snack should contain both 
protein and a complex carbohydrate. Just about the time you start to get hungry, fuel up. You will find 
that it will help prevent overeating at lunch and dinner.

Need some help personalizing your workout? Throughout September Fitness 
Consultations are only $59 (normally $99). To schedule your session call Jeremy at 314-807-8634.