Drink Your Water!

Drink Water. Close Up Man Pouring Water Into Glass. Hydration

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Copyright : puhhha

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What’s the big deal with drinking water every day anyway?

Well, it turns out that there are a myriad of health benefits which come from drinking water. After all, we are made up largely of water, which exists in our tissues, blood, bone, and organs. In addition, we lose fluid constantly through processes such as breathing, urination, defecation, and skin evaporation. You may not realize it, but proper hydration maintains blood pressure, flushes wastes from the cells in the body, regulates body temperature, and maintains humidity in the airways for optimal oxygenation.

When fluid intake is adequate, the natural process of digestion keeps humming along, and waste products which form are softened by the water content. One sure way to impede the natural process of digestion is to deprive your body of water, which will result in slow transit and constipation. Low water intake can also create an environment in which kidney stones are prone to form.

As if that wasn’t enough, adequate water intake actually enhances physical performance and lubricates the joints. If you have ever struggled through a workout when you haven’t been drinking enough fluids, you know how agonizing it can be to try to power through a routine when you are dry as a bone. And since water is so plentiful in the tissues of the brain, dehydration has a major negative effect on energy levels and concentration. If you’ve ever gotten a headache from dehydration, you know that it can be next to impossible to focus when your head is pounding.

The simple solution? Drink some water!

Lastly, water forms a protective barrier in the skin to plump it up and minimize the appearance of wrinkles. Proper hydration is a simple anti-aging secret which you can easily adopt.

So tell me again why you don’t like to drink water?

Perhaps you are one of those people who never drinks water. If you simply can’t deal with the “taste” of water, then try infusing water with fresh fruits such as lemon, lime, oranges, blueberries, cucumber, strawberries, kiwi, or watermelon. Another option for flavoring your water in a healthy way is to make herbal tea and drink it either hot or cold. You can also turn to foods which have a high water content, which will hydrate you, while also fill you up faster and aid in weight loss if that’s your goal. Most fruits and vegetables are high in water content, but you can also incorporate yogurt, soups or bone broth into your regimen to increase water intake.

Here are my top three guidelines to encourage you to drink more water:

1. Carry an attractive stainless steel or BPA-free plastic container with you everywhere you go. I generally suggest a 1 liter size (which is about 34 ounces), and I also recommend a container which has a sip spout for easy drinking, as well as a handle at the top for easy portability. Ideally, you will consume a full container of water in a day, preferably two. I honestly always have a drinking container with me which I take everywhere. It never leaves my side.

2. Drink a beverage every time you eat something. This way, you will get into the habit of consuming fluids with every food item, which will help wash down the food and will get you to your hydration goals more easily.

3. Eat more fruits and vegetables. Remember that fruits and vegetables have a high water content, and contribute to total water intake.

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Eat Fat To Lose Fat

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Copyright : Vadim Guzhva

What’s all this talk about how consuming certain fats can make your body shed fat? Well, it turns out that it’s all true. So for those of you who shun all types of fat in an effort to lose weight, you may be doing yourself a disservice. That doesn’t mean you should go hog-wild and gobble fat bombs, but if you keep a moderate amount of healthy fats in your meal plan, you’ll have a greater chance of reaching your weight loss goals.

Keep in mind that dietary fat supplies fatty acids which transport certain vitamins across cell membranes, regulate body functions, and are integral components of growth and overall health. Fat can also be stored as energy in fat cells, cushioning internal organs and providing an energy bank which can be utilized in times of starvation.

When you consume dietary fat, you are increasing the palatability and what’s called the “mouth feel” of foods, which makes the whole process of eating more enjoyable. In addition, fat creates a feeling of satiety which lasts longer than if you were to scarf down a carbohydrate-rich meal which is digested much more rapidly. That’s why rifling through a bag of potato chips can often trigger more munching, until you find that you’ve polished off the whole bag, hence the phrase “empty calories”.

Just make sure to stick to healthy fat sources like avocado and nut butters, and skip the trans fats, which are partially hydrogenated, and found in processed and prepared food items like cakes, cookies, margarine, donuts, fried foods, and frozen pizza. Saturated fat intake should also be kept to a minimum (found in meats such as beef, pork, poultry skin, butter, cream, and cheese).

Will You Ever See Your Abs? REPOST

real fat man

One of the most common questions I get from people is how to lose belly fat and get defined abs. Since a tight midsection is one of the most enviable and desirable body attributes, I am never surprised by these inquiries. I have noticed that there is a relatively common misconception that defined abs come solely from exercise, which is definitely not the case. While a certain amount of development in the abdominal muscles must be present for the washboard appearance which many people covet, an individual’s food choices often interfere with the quest for six-pack abs.

If you really want to see abdominal definition, you need to eliminate the following foods from your diet:

SUGAR
Processed foods (including crackers, luncheon meats, cheese, chips, breads)
Foods high in saturated fat (red meat, fast foods)
Salad dressing
Alcohol

Though it may be difficult at first to eliminate the foods listed, you will notice over time that your palate will adjust and that food cravings will subside. That’s because processed foods and sugar set up a vicious cycle in which you crave more bad foods when you consume them. Cut them out of your meal plan, and your cravings will subside. Another benefit of avoiding these foods is that you will avoid the rapid spikes in blood sugar and insulin which they trigger. Why is this important? Because sharp spikes in insulin release promote increased fat deposition in the midsection.

Another dramatic change which you need to make is to drink plenty of water daily. My general rule is to buy an attractive 1 liter bottle, fill it 3 times during the course of a day, and drink all the water you put in that container.

If your abdominal muscles haven’t seen a sit-up in years, you should also incorporate abdominal exercises into your regimen. Here are my three favorite abdominal exercises which work for everyone, from beginners to advanced athletes:

bicycle crunches
Katie-Bicycle-Crunches
ball crunches
basic-crunches-on-stability-ball
planks
Plank-1024x538

If you are consistent with making healthy food choices and getting regular exercise, chances are good that you will see a toned tummy if you are already at a normal weight. If you are overweight, the healthier food choices will help you to slim down and get rid of belly fat, putting you on course for a tighter midsection.

Review of Guy Gone Keto

Guy Gone Keto by Thom King is an excellent book and a must read for anyone who is seriously considering adopting the keto lifestyle. Whether you are interested in losing weight or just want to optimize your daily food intake, the keto lifestyle is a viable option, and Thom definitely breaks down the science behind keto into easily understood terms. Thom is the founder and CEO of Steviva Brands, and is well-versed in natural foods and has an extensive background in food science and “bio-hacking”, so he knows what he’s talking about.

I was able to read this book in one sitting on a weekend afternoon and found it amusing and well-written. I love how Thom adds his personal experiences to really underscore the fact that a keto lifestyle can transform your body and your life if you commit to it. He also includes a whole collection of keto recipes so that you can infuse variety into your new keto regimen. He includes recommendations on what supplements to purchase so you aren’t in the dark about what to get.

Thom King also has an expansive line of Guy Gone Keto products, including MCT Oil, Steak Sauce, BBQ Sauce, Ketchup, Teriyaki Sauce, Thai Chili Sauce, and KetoseSweet+. You can check out the line here:

https://shop.guygoneketo.com/

Breaking Up With My Gym

Last December I severed ties with the gym that I had been a member of since 2004, and it honestly felt like a bad breakup.  I had been feeling very dissatisfied with the gym ever since ownership and management changed hands in November of 2017. Members had to deal with constant construction and renovation, which meant that some areas would be closed off for extended periods of time. When equipment broke down, the management would leave the machines sitting in a state of disrepair. The management removed great equipment and replaced it with new, yet cheaply made items. I was also quite frustrated when the management decided to remove the prone leg curl machine, citing two different possible reasons:

1. Female members were getting upset about male members staring at their asses, or
2. The wrong machine (a second seated leg curl) was delivered, and the management decided to keep it.

Both explanations are completely lame. If the management was so concerned about men staring at the gluteal regions of the female members, then why would they keep the butt blaster machine? Another reason why the first explanation especially irked me is that the promotional video which constantly plays throughout the gym features a rather mannish Spin instructor who has several closeups featuring her sweat-laden, exposed, muscular decollete. I have always found this footage offensive, and I will always refer to the instructor as Miss Sweaty Boobs. It’s disgusting. And if the wrong machine was in fact delivered, then I would think the company from which they purchased the machine would take responsibility for the mistake and switch out the wrong machine with the correct one. It was bizarre trying to talk to staff members, not unlike speaking to a spineless, lying, cheating lover who can’t get his stories straight.

Another very frustrating thing which occurred was that though I had been paid up through the old owner for membership through 2022, the new owners decided not to honor that, instead telling me that they would be “generous” and honor membership through the end of 2018, provided I paid two “enhancement fees” of $25 each at different intervals during the year to keep the membership active. It didn’t matter that I had paid so much money up front to ensure that my membership would be paid for well in advance.

I honestly feel that NONE of the changes the new owner and management made were beneficial to members. The renovations to the facility are STILL NOT FINISHED! When I inquired about membership renewal, I was told what the monthly rate would be, which made me snicker because it was rather high. In addition, I was told that I would have to pay a $54 activation fee, yet another employee told me this would not be a new membership, but just a renewal. More lies in a toxic relationship were being fed to me. The last straw was when they ran my card for duplicate charges, yet wouldn’t issue a credit for the duplicate charge back to my card.

At that point it was time for me to break up.

I severed ties with the old gym, and signed up with two other gym groups. What’s funny is that the total charges for the two gyms I signed up with are less than the amount I would have paid at the old gym.  How’s that for a toxic relationship where I got stuck paying for a high maintenance partner?

I love the new gyms I work out at, and what’s even better is that both gyms are part of chains, meaning I can go to other locations when I am traveling. I can visit a network of over 400 clubs with one group, and over 80 clubs with the other. That sure beats going to ONE busted up, half-finished gym which only cares about money.

There was one final incident which really upset me, which occurred the day after Christmas. Keep in mind that my membership at the old gym was valid through December 31st, 2018. I went to the gym and worked out, and when I was on my final exercise for the day, the manager approached me and asked me what I was doing there. She stated that she was quite sure that my membership had expired on December 24th. She told me she was going to have to check my account. Fine. When she didn’t return, I knew that she realized her error, and was probably too embarrassed to admit that she was mistaken in her assumption.

Has anyone else dealt with a similar situation?

Fit on the Fly: How to Work Out While Traveling

Check out this informative article by Sheila Olson of FitSheila.com

image via Pexels

Whether you have to travel for work or you are about to enjoy a vacation, spending time to improve your physical fitness while traveling should fit into your schedule. The more time you take off from your fitness regimen, the harder it will be to bounce back once you settle back into your normal life. That being said, traveling is a great opportunity to switch up your fitness routine and challenge your body to work in a new way. Exercise variety is key when it comes to burning fat and calories while improving other elements such as balance and flexibility.

Check out these tips on ways to incorporate workouts into your travel plans and itinerary so you can stay fit on the fly.

Try Out a Local Class

Boutique fitness studios are popping up everywhere nowadays; surely there are a few not too far from wherever you are staying. Scout out your options and walk in to see if they have any deals for first-time students. Often, these places offer the first class for free or at a discounted rate in hopes of encouraging the person to sign up for more.

When picking out a class to try, always lean toward the beginner’s level, even if you consider yourself fit. The latest fitness crazes always throw in some kind of twist to make them more difficult– like this Dallas studio that has you do basic bootcamp exercises, but on a suspended surfboard. You never know what you are going to get with a new class, so you might as well start out slowly.

Tour the Town

There is always something to explore, no matter where you are. And if there is something to explore, there is a way to do it while also breaking a sweat. If you have time to see the sights wherever you travel, get as much of them in as you can by running, skating, or biking around the area. Not only will you be fitting in a workout, but when you hit the pavement, you get a taste of what life is like for a local.

Even if you don’t have the time to burn running around the city, you can choose to be more active by walking wherever you need to go. While it doesn’t burn many calories, there are still health benefits to walking. Try to get at least 12,000 steps in each day– Plexus recommends tracking them with an app on your smartphone. Be sure to go the extra mile with the little things like taking the stairs instead of an elevator or getting off the subway one stop early if you have the time to stroll.

Eat Right

Diet is just as important as exercise, and don’t let anyone try to tell you differently. If you spend your travel time eating junk, it’s going to come back to haunt you once you are home. Maintaining a wholesome diet while you are on the road is really more important than fitting in exercise. If you walk a lot and eat well, you may lose some of your recent gym gains, but your bounce back will be swift.

● Avoid all processed foods and stick with snacks that are composed of a few ingredients at maximum. Some great options include fruit and nuts.

● Buy groceries and make your food rather than eating at restaurants. Food you make at home tends to have less fat, sugar, and sodium in it. Chefs tend to put those ingredients in their food to make you come back for more.

● If you are flying, bring an empty water bottle with you. Once you are through security, fill it up at the water fountain. Drink plenty of water throughout your trip to prevent dehydration.

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Travel is no excuse to forgo fitness. Stay on top of your workout game by trying a new class and seeing the sights in a way that also breaks a sweat. Also, don’t neglect your diet while you travel. Eating a poor diet makes bouncing back that much more difficult when you get back on your fitness track at home.

“Fitness California Style” Is Available Through Amazon Prime!

I’m honored to be a part of this fantastic project which is now available through Amazon Prime Video! Best yet, Season 1 is available to watch for FREE to Amazon Prime members. Hosted by CSCS, IFBB Pro, martial artist and actor Ian Lauer.

Click on the link below to access all 13 episodes in Season 1!

https://www.amazon.com/Full-Workout-Dumbells-Bench-Babaganoush/dp/B07FVMN3FS/ref=sr_1_2?s=instant-video&ie=UTF8&qid=1532898241&sr=1-2&keywords=ian+lauer