2 posts tagged “your body”

Here is the article from my trainer’s most recent newsletter, received today!

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Do you have what it takes to get the body of your dreams?

For many the summer months bring with them a harsh reminder of unmet fitness goals.

While the toned men and slender women of the world put on their skin-tastic summer gear and proudly put themselves on display, those with jiggles and dimples would rather opt for a cover up and hang out under an umbrella.

So why haven't you met your fitness goals?

Why must you go through another agonizing summer, turning your head as you pass by a dozen magazines showcasing skinny celebrities in bikinis? You should be enjoying your summer days without wondering which pair of shorts covers the most.

The truth is that anyone can get the body of their dreams...even you. And wouldn't it feel great to pull on your bathing suit without bracing yourself before looking in the mirror?

You can turn your fitness dreams into reality-read on for the three things you need to begin achieving amazing results.

Your Mind

You may be wondering what your mind has to do with getting your body into great shape. In a single word, your mind has everything to do with getting the body of your dreams. Your mind will single handedly make or break your success.

How? Well, your mind works hard to reinforce the beliefs that you hold about yourself. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.

It's like self-sabotage.

However, if you begin to think of yourself as fit, healthy and attractive, then your mind will do everything it can to make your belief a reality.

*Take time everyday to visualize your new body and to focus on your goals.

Your Plan

Everyone who successfully sets out to lose body fat and achieve results does so by implementing a plan. Your plan is crucial to your success, picture it as a guiding map needed to find a new destination. Without it you are lost.

Here are the 2 major parts to your plan:

1. Diet: They say you are what you eat, and that is never truer than while losing weight. Cut junk food from your diet and stick with fresh healthy foods instead. Eat small meals throughout the day containing protein, carbohydrates and minimal fat.

2. Exercise: Yes, you will have to break a sweat, but the good news is that once you make exercise a habit you will likely find it to be enjoyable - In fact, I know you will. It is important that you make exercise a part of your lifestyle, and not something that you do on random occasions. For maximal results exercise 4-5 times each week doing both cardiovascular and resistance training.

*Stick with your healthy eating plan and exercise routine-these are the building blocks to your success.

Your Determination

Determination is the one thing that will guarantee that you will lose weight, tone your body and feel better than ever. You have to want it-that's it. Thinking about it is not enough. Now it's time for action!

You have to want your dream body...more than you want that burger and fries.
more than you want to skip your workout.
more than you want that chocolate cookie.
more than you want to sit on the couch.

The shape and size of your body is in your hands, and your hands only. I believe that you possess the kind of determination that it takes to change your body-you simply need to dig down deep enough within yourself to find it.

Fuel your fire by building a network of support in your life. Enlist friends, family and loved ones to encourage your efforts and to keep tabs on your progress.

*Surround yourself with support and don't give up.

Be excited!

Remember: Making the decision to transform your body is something to celebrate.

Our bodies are mostly water, and so this ongoing intake of water is essential to our every function. Drink the appropriate amounts, and everything is much more likely to function at optimal levels. Don't drink enough water, and over the short term you will experience routine fatigue, dry skin, headaches and constipation; over the longer term, every body function will degrade more quickly. It really is as simple as that.

1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one's metabolism as much as 3%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Everyone has heard at one point or another that they should drink more water. Most people give a shrug of their shoulders and a knowing nod of their head, pour themselves a glass of water, and forget about it until they're thirsty. Feeling thirst is NOT the first sign that it's time to have some water…it's the first sign that you are dehydrated!

In the dietary arena, water is an important addition to a successful weight loss program. The main reason for this is the involvement of water in the metabolism of protein and carbohydrate. Without sufficient water, the human body starts slowing down important water-consuming processes in an attempt at “water rationing”. These processes are a large part of what constitutes your metabolic rate. If you decrease your metabolic rate, you will find it MUCH more difficult to lose fat.

Some quick tips:

Drinking soda (and this includes diet soda), coffee, tea, etc., DOES NOT count as drinking water. Some of these can have a diuretic effect and cause you to LOSE water. Keep in mind that losing even a pound or two of water weight may be enough to trigger many of the symptoms of dehydration!

Drinking tap water is better than drinking no water at all. Without getting into the tap water versus bottled water debate, it is much healthier to have SOME drinking water when feeling thirsty than to have NONE and wait to buy some bottled water later.

Drink water consistently throughout the day. The recommendation of eight 8-oz. glasses of water per day is reasonable for people weighing up to 150 lbs. Larger individuals should add 8-oz of water for every 15lbs over the 150 pound mark. Make sure that the drinks are spread out fairly evenly throughout the day, as drinking a large quantity of water at one time is just going to send you to the restroom in a short while. Make a habit of having one glass of water with each meal. Realize that you may need to drink significantly more water if you live in a hot environment and/or exercise very intensely.

If you feel a headache coming on, drink some water. Many times, headaches are simply a symptom of dehydration. Most of the “headache effect” of a hangover is due to dehydration.

Drink water before having any other drinks and before brushing your teeth. Putting fluid in your mouth, even if you don't drink it, can trick your mind into perceiving that you've had water. That's why boxing cornermen squirt water into a boxer's mouth and have them spit it out (a bad practice based on outdated thinking, in any case). Rinsing your mouth after brushing your teeth can be very similar.

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Thank you to my friends at DNA Fitness for that awesome info!!!

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I find that I feel best when my water consumption is up. I generally feel better with less headaches and much less muscle and back pain.  That is huge for me since I have a very bad back.  If I have a lot of muscle pain, I will stop and think how much water I have been consuming and its usually not been good.  And if I get a lot of water in that day, the next day I am fine. I have tested this a few times and now am convinced. 

A lot of people tell me that they just forget and its hard to remember.  I share the same weakness.  So in knowing my shortfalls, I tested a few ways to develop a habit that worked for me. For me, its all about being a habit.  When I work out, I drink water no problemo. Its the rest of the time. 

I have 2 water bottles.  One is 1 litre (32 oz) and the other is a bit smaller.  I needed to make it convenient so I don't have to think about it since I always forgot. If its there on my desk, I will drink it.  Drinking from a large bottle means that I have a large amount right there.  It means less trips to the kitchen which I may not make if busy. And if I am really busy, I keep the second bottle handy so I have even more. With this method, I will drink 2-3 litres a day, sometimes 4.  Without it, I would be lucky if I got in 1 litre.

If I am going to be out for the day, and depending on whether I am walking or taking the car and the length of the trip, I  plan accordingly.  I will take at least one bottle with me, both if I am in the car.  If I am out all day, I make sure to buy some bottled water as well. Or if I have some extra at home, I will bring them along.  The more I plan for myself, the less chance I will either not drink or will drink something else.  It used to feel wierd but now its totally a habit and done automatically.

Adding a lemon slice works too, if you get bored with plain water. 

Find what works for you and go for it!