Healthy Writer Wednesday

Healthy Writer Wednesday – 09/09/2015 Try Something New

Healthy Writer Wednesday: Try Something New

  The definition of insanity is doing the same thing over and over and expecting a different outcome.

  This goes the same when working out and eating healthy. You’ve probably heard this before, and I’m not asking you to do something outrageously different. If you’ve read any of my Healthy Writer Wednesday posts you know I just want you to make small changes.

  So what is considered a small change? If you are only doing cardio? I want you to throw in some weight lifting. Now I don’t mean going into the weight lifting area of your gym and doing something that will make you so sore that you never want to look at another set of dumbbells for the rest of your life. No, I want you to start small. If you are doing 30 min. of cardio a day (which is what the American Heart Assoc. recommends) Then I want you to throw some light weights into the mix, like for the last ten minutes of your cardio work out I want you to do 5lb dumbbell curls. Or if you want you can venture into the weight room and do some upper body. Keep in mind you will want to do light weights. Do NOT jump into a weight lifting routine with heavy weights just because you have been doing cardio for the last six month. Over doing anything will only burn yourself out and leave you so sore you won’t be able to do anything. It’s about starting slow and then moving up to more heavy weights. You can download wonderful apps on your phone or print out great workouts from the internet. I love for ideas on different kinds of workouts. Another great resource for workouts is pintrest boards you can find fun and great works there as well. But don’t get stuck looking at workouts and forget that you actually need to do the workout.

 Another thing to keep in mind is stagnation. If you feel that your workout has stalled and isn’t going anywhere you need to try something else. This happens when you have been doing the same thing over and over again. I know this has happened to me before, I find something I like and do it until my body gets used to the exercise and I almost do it by memory. My body and my metabolism finds a way to work around it and I stop losing weight and I get tired again. It’s the definition of insanity, I am eating right and exercising like a crazy person. But I’m not losing any weight, you see it all the time at the gym and on the scale. So here are a couple of ideas to mix it up: (this is by no means a definitive list, and please before starting any exercise routine or something new check with your physician to make sure it is safe for you and your body.)

  • Try Zumba if you have never done it, it’s a fun and wonderful way to mix up your exercise routine.
  • Step class! Throw on that headband, step class isn’t just for hard core 1990’s spandex junky.
  • Try yoga, if you’ve never done yoga now is the time for lean strong muscle.
  • Bikram yoga. Hot, hot, hot yoga. Bring a towel and find a hot studio near you today.
  • Aerial yoga, and go weightless. Hang ten, or upside down. New craze sweeping through the nation.
  • Boxing anyone? Kick some ass to mix up your workout routine.
  • How about some Kickboxing, Tae-bo still a popular way to burn some extra calories.
  • Cycling either inside or out, it’s a blast. Get your but in a seat today.
  • Row Row Row your rowing machine. Find a rowing class today for a full body workout.
  • Swimming class isn’t just for the old. Dive into a swimming pool and swim yourself thin.
  • Cross fit – for those wanting a hard core fitness experience.

  Changing it up, sends a signal to your body and metabolism do something different and you will burn more calories. Your body is amazing like that. And who knows you might find something you love and enjoy.

  Let me know if you find something new and exciting I am always looking for something new and interesting. 

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Healthy Writer Wednesday – How Much Water do I Really Need ?

How Much Water do I really Need??

So there is a great debate going on out in the health and fitness world on how much water is the right amount for the body. And unfortunately the people left dazed and confused are the masses who rely on the information. So lucky for you I have done some research and pulled the most up to date information I could find and slogged through it to hopefully make some sense of it for you.

 The old adage of drinking 8 glasses of eight-ounces of water a day has been thrown to the curb. Did you know? Because I didn’t. Apparently this just isn’t enough water for the body.

 According to the Mayo Clinic: water is your body’s principal chemical component and makes up about 60% of your body weight. Every system in your body depends on water. And literally everything you do use’s stored water reserves. So every system in your body depends on water. (Kind of makes your head spin, right? And even that use’s stored water…) so by the time you feel thirsty, it is already too late. You are already dehydrated.

    Typical symptoms of dehydration can range from minor to severe:

  • Increased thirst
  • Dry mouth and swollen tongue
  • Weakness
  • Dizziness
  • Palpitations (feeling that the heart is pounding)
  • Confusion
  • Sluggishness
  • Fainting
  • Inability to sweat
  • Decreased urine output

 So how much water should you be drinking, if the 8 glasses of eight-ounce rule is no longer the norm? Well according to the Mayo Clinic, men should be drinking 13 cups/3 liters/100 ounces, woman should be drinking: 9 cups/2.2 liters/74 ounces.

 At WebMD the calculation was a little more complicated but it took into account different physical activity and was more accurate for each person saying you should drink between half an ounce and an ounce of water for each pound of water you weigh every day. For example, if you weigh 150lb, you would drink between 75 and 150 ounces of water every day.

 If you work out or live in a hot climate you would drink closer to the 150 ounces, but if you were sedentary and lived in a cooler climate you would drink closer to the 75 ounces.

 Ways to stay hydrated: Always keep a *reusable bottle of water on hand, eat lots of fruits and vegetable they have tons of natural water in them, stop drinking soda (believe it or not these can actually dehydrate you). If you have to have your soda then make sure to increase you water intake.

Trust me I have struggled with the soda issue myself. Try not to drink all your water at one time, this can leave your body struggling for water at the opposite end of the day. Keep the water cold! Put reminders on your phone to drink more water. Add fruit or vegetables to your water.

 Remember that water is known as the essence of life. So drink up!!!

**I would be remiss if I did not at least mention that there is a condition known as water intoxication, or water poisoning. This is a very rare condition. And you would have to drink an enormous amount of water to have water poisoning.


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Healthy Writer Wednesday

Replace just one thing a day.

  When a juggler starts to juggle, he doesn’t grab eight balls and throw them up in the air in the hopes that he will be able to juggle. No when a juggler starts juggling believe it or not they start with just one ball. They toss that ball up in the air slow, up and down, up and down, with one hand until they know the weight and feel of the ball totally. Then they start tossing that ball from hand to hand, until they can toss that ball from hand to hand with their eyes closed. Only then will they add another ball doing the same thing tossing it with the first ball in his hands making it a part of his hands with the first ball. Jugglers make the balls almost an extension of their hands they can see the balls flying through the air with their eyes closed.
So what does this have to do with being a healthy writer, you may ask?
Well, too often in life we jump into some type of healthy idea

with a gusto that overwhelms us. We start a diet/healthy eating
regimen/workout routine with so much we overwhelm ourselves. It’s like throwing eight balls in the air and expecting ourselves to just know how to juggle them.

There is an epidemic in society today of individuals failing at diets. Or will lose weight from the crash diet/workout they do for a short term. However, they burn themselves out or what I like to call the flash in the pan. Once the ‘flash in the pan’ is over they gain the weight back and are overwhelmed with the feelings of regret or remorse from regaining the weight to do anything about it.
So how to you avoid the ‘flash in the pan’ syndrome? You start slow. You replace just one thing a day. I know what you are going to say. “But I want results now!” And believe me I know what you are saying, and I understand. But here is the answer to that, do you want results that will last, or do you want instant results? It’s definitely a give and take. And a hard pill to swallow, going a little slower at first will still give you results just longer lasting.
So what can you do, here are some ideas.
  • ·      Drink more water. You may not know it but the majority of people in the U.S. are dehydrated and they don’t even know it. So drink more water! Here is a good link to see how much water you should be drinking by personal weight.
  • ·         Stop drinking soda. (Not switching to diet, but all soda)
  • ·         Drink black coffee instead of Latte’s (try it with a little cream or sugar)
  • ·         Eat a healthy breakfast (everyday, no exceptions) Starting your day with a healthy breakfast is a great way to reward yourself. And gives you a perfect way to start your day. Tells yourself you a worth a day full of good things.
  • ·         Eat healthy snacks during the day instead of sugary snacks.
  • ·         Go for a walk every day. (This will boost your metabolism, and so many other things.)
  • ·         Get at least 7 hours of sleep each night. (National Sleep Foundation recommends: 7-9 hours
  • ·         Mediate daily (Clearing your thoughts and centering yourself will help you become more balanced.)
  • ·         Keep a journal (whether it be a food journal or a positivity journal a journal will help you understand what is going on around you and connect you with the world)
  • ·         A healthy diet that includes lunch/dinner and healthy snacks
  • ·         Work out – Cardio
  • ·         Work out – Weights

Now don’t think you have to do all of these things. Just pick one. Work on it for a couple of weeks then move on to another one. You will notice I put a healthy diet, Cardio and Weights at the bottom, I think these should come last once you are working on all the other stuff. Once you have those other things worked out the healthy diet and cardio/weight will be a cinch.  And by that time the weight will just fall off.

Let me know what you think, leave a comment below.