Wonderful Water

Everybody has heard the ol' "You must drink 8-10 glasses of water a day" and this is great advice. Of course people need to know the benefits of why they are doing something to be motivated enough to keep up with it. So here's a water refresher:

TEN Benefits of Drinking Water

1. Improves energy and critical thinking abilities

2. Keeps joints lubricated

3. Lessens the chance of kidney stones

4. Lessens chance and severity of colds and flu

5. Prevents constipation

6. Aids digestion

7. Helps to suppress your appetite

8. Helps your bod metabolize stored fat

9. Keeps skin firm and healthy

10. Generally makes you feel better, brighter and healthier!

Like most people that aren't used to drinking water you probably don't enjoy it much because it's bland. If you're used to drinking soda, iced tea and chocolate milk I'm not surprised to hear that! Consider this; All of those tasty drinks are empty calories. If you eat calories instead of drinking them you WILL lose weight. It's the most simple weight loss strategy.

I'm a habitual water drinker but now and then I fall off the water wagon. Being a slave to chocolate milk, coffee and diet pop I have devised a clever tactic to "trick" myself in to drinking enough water per/day. First thing in the morning I fill up a big bottle of water and drink a lot of it. I REFUSE MYSELF ANY OTHER BEVERAGE until that giant bottle of water is finished. Sometimes it takes me until late in the evening! Not only am I avoiding calorie filled drinks through out the day but I am improving my health and well-being.

Once you get used to drinking water you will find nothing else will do to quench your thirst and it becomes second nature.

So go on, drink 8-10 glasses a day.

Cheers!

Try the TUBE!

To keep the theme of holiday posts, I thought this would be a great time to introduce resistance tubes.

It's the time of year where people travel, schedules are thrown off and a lot of people can't get in to the gym or complete their normal fitness routine.

Resistance tubes offer a compact gym with a full body workout. Many tube sets come with a travel bag that will hardly take up room at all. Using the tubes will guarantee you maintain your fitness program and don't lose sight of your goals over the holidays.

Tubes can be used by anybody, from rehabilitation programs to the avid body builder. They come in varied resistance from light to very heavy. You can use them on their own, or with a dumbbell as well for added resistance. If you think of them as a "cable machine" you can probably think of many exercises you already know, that can be duplicated by the tubes.

For example: Sitting rows, lat pull downs, hamstring curls. A lot of exercises can be done using the tube alone, like putting it under your feet for a squat, or around your back for a push up. Others exercises need an anchor to tie the tube around like for crunches, leg raises, curls and adductor/abductor exercises.

Just to be safe make sure the tube is in great condition. If you find tears or holes in your tube, it's time for a new one! Also make sure the tube is secured firmly under your feet while preforming any exercise that requires it. I've been whipped doing shoulder raises while making this common mistake. It's not like dropping a weight on your foot but oh boy does it ever sting!

Training with resistance tubes once in a while is a great way to keep your body guessing and to keep you progressing!

Realistic Resolutions

New Years is a great time to change habits, set goals and try new things. Most resolutions are big and long term like "I want to lose 30lbs this year."

Try this: Baby-Step Resolutions

Too often we look at the big picture, the long-term and the final destination. However, goal setting involves taking little steps to make your way to the ultimate goal.

So this New Years, start small. If you have been running on the treadmill for 30 minutes at an incline of 1.0 and a speed of 5/miles/hr, try taking it up to 5.5, raising the incline to 2.0 and spending an extra 4-10Min's running or walking. the body loves change and challenge. You'd be surprised how little of a change it takes to get results.

Or try a new activity. Rock climbing, martial arts, spinning? Pick something you have always wanted to try. You will gain experience and lose inches.

Have a great '08 and keep at it!

Start the New Year RIGHT!

During the holiday season it’s so easy to justify eating everything in sight. It’s pretty hard not to with all the most decadent, decorative and delicious treats surrounding you wherever you go.

The only way around this dilemma is to set a goal. If you expect to gain 5 pounds over the holiday season, you don’t care what you eat. Trust me I know first-hand! So instead of setting yourself up for failure, do the complete opposite and try to lose weight. Even a 1lb goal will keep you from ruining your last year of hard work in the gym. Besides do you really want to be in a panic after New Years? It’s much better to start the New Year with success and be worryfree.

You may not be perfect (and you shouldn’t have to be!) but I bet a 1lb goal will make you think twice about that second piece of pie or skipping your work out.