Category Archives: water

Fitting in movement into your busy schedule

#trainertips

✅ Schedule it in & Commit
When time is your biggest challenge when it comes to exercise, then knowing what you’re going to do and when you’re going to do it is very important! At the beginning of each week, schedule your workouts like you schedule your meetings or appointments. Create a plan, know what you’re going to do and when you’re going to do it, and commit! You can even have an alternative day to make up your workout if something does happen.

✅Morning or Earlier in the day workouts. Plan your workouts in the morning or during your lunch breaks. This way you dedicate that time for you before the day slips away. Being busy throughout the day usually leads to fatigue by the end of the day and can make commitments to workouts later in the day harder.

✅ Boost Your Daily Activities
Try giving some of your daily activities a boost to get your movement in. Take advantage of every situation. This can be parking a little farther from the grocery store, taking the stairs instead of the elevator, walking while chatting on the phone, or walking during meetings that you do not have to participate in.

✅ Change Your Mindset Around Movement
Movement should not be looked at as an activity that you dread or that takes over your life. We want to view movement as a GIFT to yourself not a chore. If you wake up and think “I don’t have time to workout today” you’re most likely not going to find the time to get it done. If you wake up thinking of it as a priority and how much better you’re going to feel after its done you are more likely to find the time.

✅ Make It Enjoyable
Do something that you actually enjoy. It’s easier to get something done when you like the activity. Focus on what makes you feel the best, helps you to reach your goals, and is rewarding for your mind and body.

The importance of Fiber & how to not overdo it.

Fiber is an essential nutrient. However, many Americans fall short of the recommended daily amount in their diets. Women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories. Your fiber intake is a good gauge for overall diet quality.

The idea that more fiber is always better is one of those persistent nutrition myths that has been drilled into us for decades. When someone decides to go on a ‘health kick’ they often start by loading up on the salads, vegetables, whole grains, seeds and legumes because fiber! Only to experience tons of gas, bloating, constipation and heartburn a few days in.

While adding ‘roughage’ to our diet is often recommended, there are some potential downsides to that:

👉 Harsh fibers can be very irritating for our gut, damaging the gut lining.

👉 Your body has to expend a lot of energy to move all this bulk that provides no energy in return.

👉 When too much fiber sits in the gut for too long, it can ferment, causing gas, bloating and acid reflux.

👉 Just think about it: is making something bigger really the solution when you are trying to pass it through a small hole?

This is not to say that all fiber is bad. But overdoing greens and grains especially when your gut is not in an optimal state can end up making you feel worse. I like to stick to more gentle fibers. These include fruit fibers and those from very well cooked vegetables. If your gut is in a good place, you can probably handle more fiber with less problems.

So why the raw carrot salad then? Raw carrots are unique in that they have their own defense’s against bacteria and fungi (ever noticed how much longer you can keep carrots in your fridge compared to other veggies?). The fiber in carrots can bind toxins produced by bacteria and carry it out rather than increasing the amount produced.

Fiber rich food sources are veggies like carrots, peppers, asparagus, bamboo shoots, cooked leafy greens like spinach, kale, chard, fresh arugula. Fruits like apples, berries, oranges, plums, prunes, and avocado.

When increasing fiber, be sure to do it gradually and with plenty of fluids. As dietary fiber travels through the digestive tract, is similar to a new sponge; it needs water to plump up and pass smoothly. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

By including certain foods, you can increase your fiber intake in no time.

For breakfast, choose steel cut oats (soaked overnight) with berries, served with a side of 3 eggs and sautéed spinach.

At lunch, have a sandwich or wrap on a sprouted whole-grain tortilla or sprouted whole-grain bread and add veggies, such as microgreens and tomato, or a side of homemade veggie soup!

For a snack, have fresh veggies or sprouted whole-grain crackers with hummus and cheese.

With dinner, try brown rice or roasted squash with sautéed veggies along with your protein.

The fiber argument is nuanced. We can’t really make blanket statements about fiber because it really depends on the type of fiber, the state of the individuals gut, what else they are eating, etc. The best way to determine your fiber threshold is to pay attention to how your body reacts and adjust as necessary.

Why before and after photos can be harmful

Health and Fitness has much more to offer than a side by side photo. Many of the benefits of movement are internal:
•Improves circulation

•Increased strength & endurance

•Enhances tissue oxygenation

•Stimulates lymphatic drainage

•Reduces stress and tension

•Increases bone density

•Enhances mental clarity and memory

•Balance key brain neurotransmitters


❌None of that is fully depicted in a before and after photo.
When looking at a side-by-side of two different bodies, it’s implied that one body type is better than the other. And even if the caption says “it’s not about weight”, it’s easy to subconsciously assume that it still is-especially online, we’re captions are often skimmed or not read in full.


Essentially, we cannot work towards fixing our society‘s obsession with weight while also posting something that is so weight-focused.


What’s problematic behind these images: it suggests an endpoint, where the AFTER is the life and body of their dreams and everything is perfect. That’s not how it works.🚫
There are NO before & after’s. It’s all just during! It’s time to focus on the journey, 🗺 not a false destination! 📍


💡 Other ways to celebrate your transformation:
•Reflecting on your improved mood, energy and confidence

•Sharing a regular video/photo of yourself

•Going out with friends

•Wearing an outfit you feel confident in

•Trying a new fitness class
Whatever journey you may be on, there are many ways to celebrate your newfound appreciation for your body!
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✌🏼Link https://forms.gle/cFJakvt746dkDUvMA to apply for my 8 week foundation coaching program, where we create optimal health and wellness through individualized fitness programming, mindset coaching and balanced nutrition! 💟

Why the 75 HARD challenge won’t help you with your goals & can damage your health instead….

The 75 hard challenge is one of the worst things I’ve seen roll out as a health and wellness professional. Please swipe & read how each point is unreasonable and unnecessary.

The founder of 75 Hard challenge Frisella, who is not a certified trainer, dietitian, or licensed clinical therapist, writes that it is “NOT A REGULAR FITNESS PROGRAM.” Rather, it’s a “MENTAL TOUGHNESS PROGRAM” that he is qualified to teach based on his “20 years of intensive study and real-life experience.” 

I repeat: He does not have the education nor does he reference any health, fitness, or therapy courses.

-Diets that severely restrict food often result in the creation of a negative relationship between individuals and how they nourish themselves. What’s worse: Extremely restrictive eating means you may never actually learn healthy eating habits or honor your body’s desires.

-Then there are the fitness rules that don’t take into account your underlying health conditions, previous injuries, or current fitness levels. Exercising for 90 minutes a day, with 45 minutes spent outside regardless of the temp, is not safe for everyone. Even worse, the workout plan is so nonspecific that you’re at great risk for injury.

Being extremely regimented can damage your mental health, because when faced with the inability to stick with such extreme protocols for 75 days, this can lead to feelings of self-deprecation and an inability to appreciate other measures of progress toward better emotional health. 

LASTLY: He’s trying to sell you something, The goal of the 75 Hard Challenge isn’t to improve your mental toughness, it’s to motivate you to unconsciously spread his name, his brand, and his supplement company to your friends. 


TL;DR: He’s using people who do his challenge as free advertising, fam. 

What to do instead of 75 hard? Master the basics! & apply for coaching 1:1 coaching today! 

Reframing negative thoughts…

Many of us struggle with negative self-talk.⁠

We put ourselves down, criticize ourselves, and beat ourselves up… and some of us do it so much we don’t even realize we’re doing it!⁠

Negative self-talk can become a habit, and it’s an important habit to break because the thoughts and words we say and think shape our reality. 🙅🏾‍♀️🙅🏻‍♀️🙅🏿‍♀️🙅🏽‍♀️🙅🏼‍♀️ ⁠
Thankfully, studies have shown that using neutral or positive affirmations can help us rewire our brains and change our outlook! 🧠⁠

❓How❓⁠

By disrupting these negative thought patterns and reframing them into statements that serve you better. Basically, by being deliberate with your self-talk!⁠

Notice that these statements don’t have to be rah-rah positive if that doesn’t feel genuine to you. Neutral statements totally work in disrupting negative thought patterns. ⁠

(And once you’ve moved yourself securely into neutral statements, you can work on practicing turning neutral into positive.)⁠

Even if you have difficulty fully believing these affirmations right off the bat, the more you practice, the more you’ll be able to stop negative thoughts before they begin! ⁠

Let’s work together 🤗
Link in bio for coaching ✌🏼💜
🇺🇸 🎇 Use Discount code HOLIDAY to save 10% off first billing cycle!

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Benefits of Aloe Vera Juice

Aloe vera juice has many benefits, especially for gut health, but I think the most incredible thing is the amount of potassium it contains. There is 940mg in 8oz of juice! That’s even more than coconut water, making it an ideal option for optimal hydration. 

​Aloe vera juice is also beneficial for those that struggle with digestive issues. Aloe vera specifically helps to reduce inflammation in the digestive tract, which is helpful for acid reflux. It also helps pull water into the colon, which is why it aids in constipation and encourages regular bowel movements.

I get the Lakewood brand at my local Sprouts, but they also sell it at other grocery stores and Amazon! Comment below if you’ve ever tried it or are planning to.

It’s not sweet or particularly tasty on its own, but my favorite way to get my daily dose is in an adrenal cocktail. Just combine 4oz orange juice, 4oz aloe vera juice, and 1/4 tsp sea salt for a boost of vitamin C, potassium, and sodium. It’s delicious, energizing, and hydrating!

Reposted from

Women’s Health Dietitian

NutritionistAmanda Montalvo, RD, FDN-P

Adrenal Elixir Recipe

The idea of the adrenal cocktail is that it takes stress off the adrenals by balancing blood sugar + replaces vital nutrients that have been lost while under stress.⁠

It can be used as a tool to sip on between meals and should instantly calm you down, make you feel more relaxed and grounded. It can be used as needed, usually 1-3x per day.⁠ Particularly good for those with poor blood-sugar handling, compromised liver function, low thyroid, and prone to hypoglycemia. Prevent a blood-sugar crash (and the damaging adrenalin rush that comes with it) by slowly sipping on this mix between meals, during exercise or as a complete and highly replenishing snack. A balanced mix of protein, carbohydrates, fat, electrolytes and other minerals.

A good adrenal cocktail usually contains the following:⁠

☀️ 8 oz. Pure Juice (O.J)

☀️ 2 tbsp of A saturated fat (cream or kefir)⁠

☀️ A little bit of protein (2 tbsp collagen)⁠

☀️ Pinch of celtic sea salt⁠

☀️ Potassium (OJ)⁠

☀️ Vitamin C (OJ)⁠

If you can’t do collagen, a clean casein powder or goat’s milk whey pairs nicely. Or omit the fat and protein and opt for a piece of parmesan cheese on the side of your salted juice.⁠

If you can’t do dairy, replace the cream for an additive free coconut cream.⁠

If you can’t do OJ, you can use guava juice, mango juice or papaya juice.⁠

#vitaminclub#orangejuicebrand#potassium#foodideas#nourishment#nourishnotpunish#complexcarbs#nourishyourself#functionalmedicine#nutritionist#holisticnutrition#pcosfood#pcosweightloss#carbscarbscarbs#carbsaregood#hormonebalance#hormoneimbalance#hormonebalancing#bedtimesnack#stressrelief#stressedout#periods#pms

What cravings really mean….

▫️Cravings are how the body meets and communicates its nutrient needs.⁠

▫️The body is causing our brain to become obsessed or consumed with the need, until we seek it out, find it and meet that need.⁠

▫️Does this mean we indulge in every craving or whim? Not necessarily.⁠
But it’s in our best interests to listen.⁠👂

🧂 Salty⁠
⁠Do we need high quality sodium? Our adrenals burn through sodium when we are stressed, fasting, eating low carb, are pregnant and breastfeeding. High quality sea salt is a great place to start.⁠

🍞 Refined Breads & Baked Goods⁠
⁠Do we need more carbs? Fruits, roots, fruit juices, squashes, soaked/sprouted grains, etc.?⁠

🍰Sugary Sweets⁠
Are we providing our body with the above? Allowing honey, maple syrup, coconut sugar into the diet?⁠

💦Always Thirsty⁠
⁠If we drink plenty of water and it doesn’t quench our thirst, we should check in on if we’re getting enough minerals! Broths, coconut water, juices and milk are amazing sources of electrolytes.⁠

🍟Fatty Foods/Fried Foods⁠
⁠Are we eating high quality saturated fats? Full-fat Dairy, ghee, butter, tallow, coconut oil, high quality olive oil, etc.⁠

🍴Acidic: Vinegar or Sour⁠
How’s our stomach acid and digestion? Sometimes cravings for acidic/vinegary things can be a sign our digestion needs work⁠. Try incorporating a pre-meal ritual including breathwork and relaxation techniques, + gelatin snacks with your meals, or digestive bitters 15 min before eating.


🍩Junk Food⁠
⁠Sometimes our body just needs MORE. More energy, more calories. And sometimes, when it’s only gotten an energy rich diet through junk, it craves junk. Usually eating enough and paying attention to all the above helps with this.⁠

🙏Thank you to Jessica Ash Wellness for all she taught me in her Fully Nourished program! I am no longer struggling with cravings or binging.

🤍Listening to our bodies is huge! Intuition relies on feelings, what do I feel like? Practicing nourishing with intention goes a little bit deeper… What does my body need? What am I craving? What sounds good? It’s a fusion between body, brain and feelings all being met. 🧭

What is motivation? and How do we “get” motivated?

🔅TLTR:
MOTIVATION is the driving force behind your actions. It isn’t something you simply have and keep forever, motivation is like campfire that you must keep stoking to benefit from the warmth
🔥

🔅SUSTAINABLE motivation comes from an intrinsic source. A place within you where you have self respect and self acceptance. You know the value of health. You believe in the power of your choices, and how they can impact your future. You chose to move your body, to nourishing your body, to prioritize your health, because of those reasons. 💛

🔆Creating motivation is the first step, and having a coach to help manage and maintain that motivation can be a crucial piece of your health and wellness journey 🧩!

🗣 Click link to set up a call to chat about how to get motivated for your goals Calendly – Megan_mefit📱 💪🏻

#onlinepersonaltrainer#onlinenutritioncoach#motivation#motivational#sundayvibes#sunday#fitnessmotivation#goals#motivationmonday#fitfam#fitness
#getfit#fitnessgoals#infographic#learnsomethingnew
#science#mindset#incentives#howtostaymotivated#getmotivate

Importance of Hydration in Sports Performance and Health

How much water do you consume a day? Water is the most vital nutrient to human existence. We can survive far longer without food than without water.
Sedentary women should be consuming at least 74 oz of water a day and men should be consuming 101 oz.
The body’s requirement for water varies in accordance with several factors: environment, activity level, functional losses, metabolic needs, age and other dietary factors.

Paul Chek provides a reliable calculation for meeting our body’s needs. For your minimum daily intake, one should base the calculation on one’s body weight in in kilograms, (lbs divided by 2.2) and then divide that by 0.024. This level of water intake works out at 1 liter plus 1 cup (1250ml) for each 30 kg of body weight.

Example

  • An 80 kg person would require 3 1/3 liters per day = 80 kg divided by 0.024 = 3.3 liters per day.

Drink your way to better health- Hydration changes everything!

  • Protects organs and tissues
  • Lubricates joints
  • Regulates body temperature
  • Carries nutrients and oxygen to cells
  • Helps dissolve vitamins and increases bio-availability
  • Reduces the burden on kidneys and liver
  • Moistens tissues of mouth, eyes and nose
  • Helps prevent constipation
  • Increases muscle tone
  • Reduces risk of disease-Studies have shown that an increase in daily water decreases the risk of colon cancer  up to 45%, reduces the risk of bladder cancer by 50%, and potentially reduce the risk of breast cancer. It is also believed that water may prevent kidney stones and urinary tract infection

Stay hydrated with fruits and veggies!

Cucumber, Iceberg lettuce, spinach, celery(96%), raw radish, zucchini (95%) , Watermelon, strawberries, sweet peppers, green tomato (92%) , Cauliflower, orange, raspberries, peach(87%)

Signs of Dehydration

  • Increased thirst
  • Dry mouth
  • Weakness
  • Tired or sleepy
  • Decreased urine output
  • Urine is low volume and more yellowish than normal
  • Headache
  • Dry skin-skin will “tent” when pinched
  • Dizziness

If you are thirsty, then your levels are already low. Consume small sips during physical activity to not overload the body systems. Ideally you should sip every 15 minutes.

Dehydration’s effect on Athletic Performance

  • Reduction in blood volume
  • Decreased skin blood flow
  • Decreased sweat rate
  • Decreased heat dissipation
  • Increased core temperature
  • Increased rate of muscle glycogen use

Hydration Before, During and After Exercise

Before Exercise

  • It is recommended that individuals drink about 17-22 oz. of fluid ~2 hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water

During Exercise

  • Athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e. body weight loss), or consume the maximal amount that can be tolerated
  • During exercise lasting less than 1 hour, there is little evidence of physiological or physical performance differences between consuming a carbohydrate-electrolyte drink and plain water

After Exercise

  • Drink 600 ml of water for every pound of body weight lost through sweat during exercise with a natural recovery aid or suitable protein shake
  • If training for a prolonged period of time (+60 min), it is essential to have a carbohydrate intake to prevent blood glucose drops and increase glycogen stores in muscles.

Hydration in Sports Performance

Sweat losses of as little as 2% of body weight (less than 3 pounds in a 150-pound athlete) can impair performance by accelerating the onset of fatigue. This is important because some athletes can lose 5 to 8 pounds of sweat or more during practice or competition. So it’s easy for athletes to become dehydrated if they don’t drink enough to replace what is lost in sweat.

There is clear research to show that working at different intensity levels and duration will decrease blood plasma volume, but as long as you have been maintaining hydration throughout the day you will be fine to train. If you have not been drinking during the day to maintain your hydration, your body will be fighting for the use of water.

  • 15-20% decrease in 1 min bouts of exhaustive exercise
  • 7.7% decrease when training at 40% of 1 rep max
  • 13.9% decrease when training at 70% of 1 rep max
  • Sweating causes additional plasma loss
  • Reduced plasma volume will increase blood viscosity which has been linked to impeded blood flow thus limiting oxygen transport

What is Blood Plasma? Plasma is made up of water, plasma proteins, and cellular nutrients (such as electrolytes, enzymes, hormones, antibodies and waste products). Its primary role is to aid transport of the red blood cells (erythrocytes), white blood cells (leukocytes) and platelets (thrombocytes) in and around the body at rest or during exercise.

Electrolytes are minerals (calcium, chloride, magnesium, potassium, sodium ions) in your blood and other body fluids that carry an electric charge. Electrolytes  affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes. The body loses electrolytes as it sweats.

SODIUM: Maintains water balance, activates thirst response, prevents water intoxication & hyponatremia, prevents cramps by enabling normal muscle contraction.  Influences performance of other minerals; enables nerve impulse transmission and maintains normal blood pressure

Potassium: Maintains water balance, stimulates metabolism of proteins & carbohydrates; helps muscles use glycogen and prevents muscle fatigue; enables normal muscle contraction.

Chloride: Maintains water balance; prevents dehydration, helps the body break down protein, absorb minerals & vitamin B12, enables normal muscle contraction, relaxation and nerve impulse transmission.

Magnesium: Participates in the conversion of ATP (adenosine triphosphate),  stimulates the metabolism of carbohydrates & fats; helps the body build proteins, decreases pain from sports-related injuries & excessive physical activity; enables normal muscle relaxation; prevents muscle cramps & spasms. Also, influences performance of other minerals; enables nerve impulse transmission; decreases vulnerability to disease; alleviates symptoms of numerous medical and psychiatric conditions

Sports Drinks are to be avoided

Do not count on sports drinks to provide you with the adequate amount of electrolytes, as most only include sodium and potassium.  Gatorade’s latest product introduction, Endurance, which claims to have five electrolytes and yet contains only a whopping 400 mg of sodium and 180 mg of potassium. What about the other electrolytes? Calcium and magnesium are mentioned; however, Endurance provides less than two percent of the Daily Value for these two critical electrolytes. A 2005 study published in General Dentistry reported that some popular sports and energy drinks destroyed tooth enamel more effectively than cola due to their high sugar content.

A balance of all electrolytes is necessary to maintain optimal hydration and endurance. Not only do you lose sodium in sweat, but you also lose other critical electrolytes like magnesium, and since most people don’t get enough magnesium, serious deficits can be occurring. The bottom line is to not count on plain water and sports drinks to meet your body’s hydration and electrolyte needs. Plain water (including bottled “mineral waters”) doesn’t contain a substantial quantity or balance of the essential electrolytes you require to stay adequately hydrated, replace electrolytes lost in sweat, and maintain optimum performance. As for sports drinks, the high-sugar content of most of these beverages often causes bloating, stomach cramps, and can impair your hard-fought training and performance at the moment when it may matter most.

  Adding electrolytes to water is a simple idea.  It provides pure electrolytes and nothing else. It powers rapid hydration and quickly replaces all lost electrolytes—not just sodium. It supports performance, stamina, and recovery, and delivers electrolytes evenly to ensure optimal hydration. And unlike sugar-loaded sports drinks, this metohd doesn’t involve calories, flavorings, sweeteners, colors or sugar, all of which hold the potential to hinder performance.  I use ConcenTrance Mineral drops in my water daily.  

Water is the most vital nutrient to human existence. Hydration is vital to any successful athlete. I hope this inspired you to tune into your daily water consumption and electrolyte balance. Cheers to H20!

References:

http://www.humankinetics.com/excerpts/excerpts/dehydration-and-its-effects-on-performance

http://www.acsm.org/

Click to access electrolytes_and_dehydration.pdf

http://www.bodybuilding.com/fun/behar12.htm

Click to access hydrationcriticaltoathleticperformance.pdf

http://www.kellygarsia.com/the-importance-of-hydration/