Where Did We Go Wrong? - Part 3
In Part 1 of this series I discussed where we went wrong with carbohydrates and in Part 2 I discussed where we went wrong with proteins. It only makes sense that Part 3 would consist of fats, but it’s not.
Do you have any idea of what it will discuss then? I could go on and on about where we went wrong, but I’m trying to stay on track with macronutrients.
The macronutrients are carbs, proteins, and fats; however I like to put one more vital nutrient into this category. I like to think there are actually 4 macronutrients rather than 3.
Any idea on what that 4 macronutrient is?
Did you think it was water? If you did, then you are correct.
Our body is made up of 2/3 water. That means we should treat water like the macronutrient that our body sees it as. Nearly every biological and physiological system in our body functions with water. Our cells are almost entirely made up of water. It’s way more valuable than we give it credit for.
A lot of our daily problems like back aches, headaches, joint aches, and even nausea, fatigue, and muscle fatigue/tightness is due to lack of water.
Water should be easy to drink because it’s EVERYWHERE, yet that’s hardly the case. So where did we go wrong with water?
Well, first of, we started substituting water for fruity, sugary drinks and then when we started to find out that was bad we started substituting those for 0 calorie drinks full of artificial sweeteners and synthetic vitamins and minerals.
We started looking for alternatives because our society was introduced to a bunch of other processed and artificial crap that made water just seem too boring?
Water is not meant to entertain you, it’s meant to help you live and live well.
Is it really that hard to slam an 10 oz glass of water every couple hours? If we’re up at least 16 hours a day, that would come out to be at least 80 oz a day. 80 oz isn’t necessarily the amount most people should be drinking though – most of us should be drinking more water.
How much water should you consume? I always say go with at least half of your body weight in ounces. That means if you weigh 200 lbs you should be drinking at least 100 oz/day and if you weigh 150 lbs you should be drinking at least 75 oz of water/day.
I usually tell people to just go for 100 oz. Participants of my 6 Week Challenges were told to drink a gallon of water a day.It was tough, but most of them did it.
That much water acted as a natural detox/cleanse for their body. No supplements, no special detox remedy, just a lot of water.
The other problem is that we think we are substituting our water intake with coffee (caffeine) and sugary drinks. Coffee (caffeine) is a diuretic, which dehydrates your body. Sugary drinks sort of do the same because for every g of carbohydrate we store our body holds on to 3 g of water to that 1 g of carbohydrate (this little knowledge drop is why some people can gain 5-10 lbs of weight overnight after they consume a carb-dense meal).
For every 8 oz coffee or soda we consume, you should be consuming at least another 8 oz of water, but you should most likely drink more.
Water is that boring. There are ways to make water a little tastier though! You can add fruit like lemons and berries to water and soak them overnight in a pitcher.You can also add cucumbers to water.
To get your water consumption to where it needs to be you can follow these 4 easy tips:
1)Consume a glass of water with EVERY meal
2)Keep a water bottle with you at work and in your car
3)Keep a water bottle by your night stand so you can drink it right before bed, right when you wake up, and if you get up in the middle of the night (most likely to pee!)
4)Eat a lot of veggies and fruits (veggies and fruits contain water, some a lot more than others, but they all contain at least a water)
We need to start valuing water as something more than just a plain-Jane boring drink. It’s vital. It’s needed.
5 Moves for Toned Thighs
Wish your legs were more toned and looked better in shorts and swimsuits? Today I’ve got 5 moves that specifically target your thighs in the most fat blasting way. To get the thighs you want, you’re going to have to get moving. With these five exercises, your thighs will be on the way to toned in no time.
Toned Thigh Move #1: Squat
It’s basic, you know how to do it, and it will give you incredible results. Whether you choose to go with or without weights, squatting is the fundamental move you should cling to if shapely thighs are your goal.
To perform a squat, have your feet shoulder-width apart. Bend at the knee until your thighs are parallel to the floor. Return to the starting position and repeat.
Of course, if this is too easy, you can add more weight or turn your regular squat into a jump-squat for extra thigh-trimming power. When you reach the bottom of your squat position, jump as high as you can, land in the starting position and repeat.
Toned Thigh Move #2: Lunges
Another classic move, lunges will get your thighs tight and toned to perfection. To do them right, start by standing as you would normally, feet placed approximately hip-width from one another. Take a lunging step with your right foot, bend you left knee so that it almost touches the ground and your right knee is at a 90-degree angle, and return to the starting position. Repeat with the other foot stepping forward in a lunging motion.
Still need more burn? Grab a couple dumbbells and go at it again!
Toned Thigh Move #3: Leg Circles
Sure, it looks ridiculously easy, but if you think leg circles are a cinch you’ve not given them a try lately. Starting out, you’ll need to lie on your back on top of a soft surface, such as carpet or a yoga mat. Bending your left leg and keeping your left foot flat on the ground, lift your right leg into the air with your toes pointed and no bend in the knee. Then draw large circles in the air with your leg. Make the circles in a clockwise motion five times and then do five more in a counter-clockwise motion. Swap legs and repeat.
When you feel particularly powerful, try spelling out the entire alphabet with each leg and see how far you get.
Toned Thigh Move #4: Stiff Leg Deadlift
This move is not reserved for body builders. In fact, performing stiff leg deadlifts a couple of times a week is an effective way to increase the thigh toning power of your routine.
Here’s how it’s done: Stand with your feet shoulder width apart with a slight bend in your knees. Hold a dumbbell in each hand, hanging down at your sides. Bend at the hips, keeping your chest out and back flat, and lower down until the dumbbells reach the tops of your shoes. Exhale and straighten back up to a standing position.
Toned Thigh Move #5: Scissor Jacks
With your feet shoulder-width apart, stand with your hands facing the ground and arms extending out to either side. Jump into the air. While in the air, cross your right arm over your left arm and right leg over your left leg. Jump again, this time returning to the starting position, and then repeat with your left arm and leg going in front of your right arm and leg.
Want to take your routine to the next level? Call or email today to schedule your first workout. You’ll find my contact info in this newsletter.
5 Quick Fitness Tips
- Be Consistent: exercise at least 3 times each week.
- Be Challenged: keep your routine intense.
- Be Patient: true fitness results take time.
- Be Excited: find a form of exercise that you love.
- Be Advised: call in a professional, like me, for premium results.
If you’ve ever said that healthy eating takes too much time and effort, then this recipe is for you. A few minutes are all that you need to pull this simple, delicious, protein-packed meal together. Enjoy it whenever you’re in a hurry for a nutritious meal.
Here’s what you need:
- 2 cans of wild caught albacore tuna, packed in water
- 2 celery stalks, finely chopped
- half of green apple, finely chopped
- 1/2 cup red grapes, halved
- 1/4 cup plain Greek yogurt
- 1 teaspoon dried dill weed, and more for garnish
- 3 Avocados, pitted and halved
- Drain tuna, then flake into a medium bowl.
- Add the remaining ingredients, except avocado, and mix until well combined.
- Serve by placing a scoop of tuna into each avocado half. Sprinkle with dill weed.
One serving equals: 268 calories, 22g fat, 147mg sodium, 13g carbohydrate, 8g fiber, and 12g protein
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Jordan Rudolph (Unity Fitness LLC)
ISSA Certified Personal Trainer
Precision Nutrition Level 1 Coach
NASM Golf Fitness Specialist
Having lost 75 pounds, it became clear that I had achieved only half my goal. Total success would come only after strength training, building some muscle, and developing a fitness routine. Never having worked out, I decided that the most prudent course would be to learn the basics from a personal trainer and move forward with a program. That led to a meeting with Jordan at Snap Fitness. It was immediately evident that Jordan had the knowledge and experience to support me through the rigors of a fitness plan that includes nutrition, cardio, and weight training. I've been at it for about a month now, and the experience has been successful and rewarding. Jordan's approach is personal, supportive, and encouraging. His suggestions for improving form, stability, and breathing techniques are practical and achievable. Certain physical limitations prevent me from performing every exercise I'd like to do and Jordan has created a personal program that meets my needs and abilities. The result of Jordan's training is that I feel better, stronger, and the icing on the cake is that I'm beginning to see some definition where there was none. Jordan provides remarkable targeted training, and I don't think I could have chosen better.
Before I started training with Jordan 5 weeks ago, I had never been in a gym. He is patient and encouraging. He plans out each training session and even did some extra research about a medical problem of mine so that the training accommodated my needs. I recommend him highly.