Water Water Water
So you have probably heard it all before- “drink more water”, “water is good for you”, “have you had enough water today?” but do we really know the benefits of getting enough water? Here is a list of just a few of the manyadvantages of having a good amount of water…
I am one to admit with a busy day of being a mom/teacher/wife I get caught up in the routines of the day and definitely forget to have some water. On days like these I instantly get a headache. It’s also the first thing I advise people to do when they tell me they have a headache. Our bodies are machines and food and WATER are its fuel. When we get headaches it’s our bodies’ way of telling us something is wrong!
-Flushes out Toxins
If you ever look into participating in a detox one of the main things you have to do is drink A LOT of water. Your kidneys’ job is to flush out waste from the body. When we don’t have enough water your kidneys can’t do their job properly.
-Gets rid of bloat
Sadly, the American diet is filled with sodium and sugars; two things that cause major weight gain when consumed in large quantities. When added with small amounts of water or drinking sodas and sports drinks; this leads to bloat. It might be weird to suggest drinking more water to get rid of water bloat but that’s actually what your body needs. Connected right back to the kidneys; your body needs the water to help flush out the body and when we don’t have that water….BLOAT
-Helps lose weight
While just adding in more water during your day alone won’t necessarily help you lose weight but it will help with other factors playing in; such as diet and exercise. Water helps with muscle strength and repair, it helps regulate the body, it is an appetite suppressant and it boosts your metabolism. All of these things support losing that extra water weight and stubborn fat.
-Helps you gain weight
Wait what?? Yes. If you are someone who is trying to add more mass to your body and you are eating the correct amount of carbs, fat and protein while also lifting heavy, water will assist you on the gain train. Drinking plenty of water will help build those muscles and give you the definition you want!
All of these things are perfect reasons why you should add more water into your life. The recommended amount is 6-8 glasses or easier math 4 shaker bottles. I would push for more than that especially if you are training.
So, challenge accepted… Drink more water!
Not So Secret Dairy :Blog 2
A few tips that have helped me in my journey.
Whether this is your first rodeo in trying to get in better shape or if you have been trying to for
years. These following tips can help anyone. These 8 “fit tips” are just some of the many things
that I have learned over the years. They are the advice I give when people ask, “What should I
eat?” “How do I work out when I have no time?” or “Why is my body not changing? I’ve tried
EVERYTHING!” I challenge you to read the following and try to apply at LEAST 3 of them within
the next week.
Make a reasonable goal
Let’s all be real, no one is going to lose 10 pounds in 3 days (that’s equivalent to one of your
arms). Also, no one is going to look like that Instagram fitness model. Even the fitness model
doesn’t look like that. But what we can do is come up with a goal that is in reach and is
relevant to you. For example, instead of trying to lose 10 pounds in 3 days (or gain 10
pounds). Shoot to fit in a pair of jeans that you used to fit into. Or look at measurements
rather than weight. Or if you really want to look at the number on the scale because that’s a
motivator; aim to gain/lose the weight over a course of a month. What I have learned is that
there is no magic pill, there is no 10 days to skinny, and there is no “one way fits all”. It’s
about you and what will make you happy, just realize that it TAKES TIME! So set a goal and
track that goal until you reach it and then set a new one. Eventually it will become a fun
game with yourself and you can throw in workout goals like making it to the gym every day of
the week or doing 10 pushups in a row. It’s fun to challenge yourself!
Join a gym or buy an at home workout
… or both. I would actually suggest doing both. The gym gets you out of your comfort zone,
it takes you away from the distractions of your house especially if you have kids or too many
chores to do. Anyone could get easily distracted at home and have several excuses not to
workout that day. On the flip side, if you are a busy mom like myself or just have a hectic
lifestyle in general and can only make it to the gym a couple days a week, having a backup
plan for home is great! Setting up a gym membership and/or investing in an at home workout
routine is the first step towards your goals!
Keep a Food Log
Tracking your food is vital. A lot of people will say, “eat less, move more”, but it’s a lot more
than that. It’s taking in the correct amount of protein, eating carbs (and the right carbs) at
the right times during the day, having a caloric deficiency and being consistent about it.
Before you change up what you are eating it is a good idea to write everything down. If that
means downloading an app and inputting in each food and that is easy for you, go for it! I
personally like to write my food down on physical paper, something about it is easier and
more concrete. Once you see what types of foods you eat and when you are eating them,
consult with a coach, trainer or nutritionist about what you can change in order to reach your
And more of it! A lot of people will eat when they are actually thirsty which just adds more
calories. Our bodies run on water and depend on it to function with top performance. If you
are training I would shoot to drink 1-1.5 gallons a day. It might seem hard at first but if you
space it out during the day it’s definitely possible. Water has so many benefits and I can go on
and on but I’ll save that for a later post. Just know it’s important, and you should start
drinking more water ASAP!
Once you start tracking what you eat and you realize what type of eating habits you have its
time to start meal planning. There are so many easy quick meals that you can prep that are
healthy and you won’t get sick of. Every Sunday I go grocery shopping and buy my lunches
for the week and a few dinners, make them all on Sunday and store them away. This is so
helpful to those especially with little ones or busy lives, you don’t have to worry about slaving
over a stove. Plus, when you meal prep it keeps you accountable to your nutrition. You
know exactly how many calories, protein, carbs, fats are in your meal which helps you stay
consistent. For those of you who have been training and eating “healthy” for a long period of
time know and have hit a plateau look into changing your diet around. If you know you have
yogurt daily switch it out for some berries or a protein bar. The smallest changes work
Get an accountability partner
I have been going to Kyle at P.A.C for about 4 years now and he is the BEST accountability
partner. He’s making sure I’m not making excuses when I don’t get to the gym. He always
checks in on me and he helped me change up my diet. Find someone that you know will keep
your grounded and pushing you towards your goal and see if they will help you out. Besides
a partner, track your own progress on social media if you feel up to it. There are so many
people out there cheering for those who are choosing to be healthy. Post progress pics! It
will make you feel amazing and keep you accountable.
Don’t give up!
Just because you don’t see progress right away doesn’t mean what you are doing isn’t
working. Stick with it and eventually you will see some change! Also, it’s important to realize
that the changes you make will be difficult at first and it might feel like you need to give up
and try something easier. I would not recommend this. Try to learn how to ‘rest’ not to give
up. Whether that means during a workout or during your fitness journey in general. Rest is
okay but then keep going! It takes 21 days to form a habit so stick with it and you will begin
to LOVE it.
“This is where change occurs”
We all have that goal we want to achieve in life. Some of us that might mean becoming a star athlete. Some of us it means becoming doctors or lawyers. Some may want to start their own business and others want to become a part of a business. Some might want to become activists and some may have a bucket lists they want to finish before leaving this world. No matter how big or small your goal is in life it’s not going to be easy.
Life is uncomfortable.
But, that’s how it should be, because who gets anywhere being comfortable? Your business wont boom sitting around; you can’t become a lawyer without busting your butt through school. Nothing is just handed to you; you have to work for it.
The same goes for people who have fitness goals. I used to believe that if I ate healthy foods every day and went to the gym a couple times, I would be in perfect shape. NOPE. This made me frustrated. I didn’t understand how I was doing the ‘right’ things to look leaner but I was just at a plateau. The problem was, I wasn’t doing anything to PUSH myself. I was doing things that came easy to me. I was doing what I was used to.
If you want to change the way you look, if you want to reach that goal of yours, you need to do some WORK. You need to run that extra lap. You need to put an extra 10 pounds on the squat rack. You need to finish one more rep. Whenever I feel that I can’t do any more I say to myself:
“This is where change occurs”
It’s my favorite thing to say to myself and you can say this to yourself all day long with whatever challenges that you might face. So today, I challenge you to PUSH.
Brit 's Not-So-Secret Diary
Preaching the truth about health and wellness!
I put together a few OG T-shirts, 3/4 sleeve and some hoodies before the fall. Just click the link, your size and put your shipping information if you want them shipped to your house!
Who is ready for FOF (Future of Fitness) camp to start tomorrow? Dillon and myself are super excited for this program to start. It starts at 10:30 am goes until 11:30. Try and be a little early so we can go over the program ahead. LOOK forward in training tomorrow!
What a great workout with Shelbi. First workout back at the gym. Truly thankful for my clients understanding and what better than leg day.
We know all know training is a love/hate relationship. So for todays WRK we have put together some Bodyweight and some weighted movements. Go slow with weights, and crush the cardio! Also remember you can do this, so grab a set of dumbbell and JUST GET STARTED!!!
Tuesday 6/12 Workout. Todays 6/13 Leg Workout.
1st Circuit 1st Circuit
Cross Core Bicep Curl
Rope Lat Pull Down
Bent Over Bar Bell Rows
4 Rounds sets of 12
Good Afternoon. Hope you guys are ready for todays workout. It was a tough one, however they were able to get through it! Guess what, you will too!!!
Rower 500 meter
Kettle Bell Power Clean Press
Busu Ball Push Up
Shoulder Ladders. Down Back 4 times
Plate Tricep Over Head press
5 Round sets of 9 Reps
Cross Core Shoulder Press
Flat Bench Flys
Rope Tricep Press Downs
4 Rounds sets of 12