When opportunity knocks...

answer the freaking door!

So, I mentioned that I interviewed for a personal trainer position at a local gym. As it turns out, I had the right stuff. I was selected to fill the position and am fast approaching my 90 day probational period.

To recap...

IT'S FREAKING AWESOME! Omigawd, best job ever!

Honestly, I love it there. I get to preach what I believe to people. I get to help them reach their goals. I get to be witness to the triumph over struggles related to weight loss and fitness. I get to motivate people to push harder and get stronger than they believed they could. Not to mention I get to wear yoga pants to work every day. :)

Now, no job is perfect. Every place has it's shortcomings. There are just so few there, and I'm so happy there, that it doesn't really matter to me. The people are all pretty great. I love the atmosphere. I like getting to meet new people. I've met some of the most awesome, driven people I've ever hoped to know. If I could make this a forever career, I'd be stoked.

Personally, there's never an excuse for me to miss a workout. I'm in a gym, every day, with a free membership. Pshaw! My kids are excited to even BE there in the play room. That really fills my heart. Part of the reason I ventured into fitness to begin with was to change this unhealthy cycle my family has fallen into. I didn't want my kids to have the same struggles I did and my parents do. I wanted them to love being healthy. They do.

My husband got a gym membership. That is really exciting to me. He's been resisting this whole fitness thing. Not because he doesn't want to get fit or because he doesn't feel it's important. I think it's just always that first step that is the hardest to make. I'm truly glad he made it. I want him with me for a long, long time.

I'll be starting a boot camp soon. I'm super excited about that. And, admittedly, a little nervous. I've never done anything like that. It's fun to create the workouts, though. I have a lot of ideas!

Days 5 through 10

A little late here, but I wanted to finish up the stats for the 10 Day Challenge.

I'm not going to go into all my meals for 5 days suffice it to say I did *very* well, no cheating, kept under my calorie goal, etc. No fast food, no alcohol, no sweets.

My exercises were as follows

Day 5:

Burpee Fuhsion

A interval ladder. 10 weight squats, 10 burpees, 10 squats, 11 burpees, and so on, each time adding a burpee until you reach 20. I also did a 45 minute cardio routine

Day 6:

Ran for 60 minutes, 200 knee tucks, 200 back lunge kick ups

Day 7:

Quantum of Sweat

4 round - 2 intevals

50 seconds active/10 seconds rest

Skipping Rope L Leg

Commando Push Up

Skipping Rope R Leg

Commando Push Up

Go through twice

Low Jump Rope Jacks

Push Up, Knee Tuck

Low Jump Rope Jacks

Push Up , Knee Tuck

45 Minute Cardio Routine

Day 8:

Running for 60 minutes

200 crunches

100 squats

Day 9:

MMA Workout (20 minutes)

40 rounds 2 intervals

20/10

Sandbag Side Lunge Knee Up (Left Leg)

Sandbag Side Lunge Knee Up (Right Leg)

Push Ups

45 minute cardio routine

Day 10:

Ran for 60 minutes

60 squats

Skipping Rope Intervals

48 rounds

15/10

Fast as Possible!

My measurements on Day 11 were as follows

Chest - 37

Arms - 11

Thighs - 22

Hips - 38

Waist - 31

Weight - 143

My OVERALL TOTAL LOSS was 2 pounds and 3.25 inches!

Even with such good results, I was not the winner of the challenge. I actually had two winners. One person had more inches than anyone and the other more pounds than anyone! I'm really pleased with how it worked out. I call it a success and I think I'll be doing more of these in the future.

Personally, this WAS a challenge. There were days I wanted to do nothing, days I wanted to eat greasy cheeseburgers but the whole point is to resist and push through. It really showed me, and I think it showed the other participants, that if we can commit to a healthy lifestyle we can see amazing results. We FEEL better, not only physically, but mentally. We prove to ourselves that we are capable. It seems a small thing but how you feel affects so many areas of your life. Exercise really is a cure all.

Days 4 and 5

So we're halfway done with the 10 day challenge and I want to KICK ASS! I want to make the last 5 days the BEST.

Day 4

Food was decent. I was under my calorie mark and ate really low fat most of the day, even though my friend invited me over for coffee and had a plate full of cookies in front of me. I didn't have one. I'm so happy! I DID have one of my own Oatmeal Chocolate Chip cookies, but I made them lower in fat.

Breakfast

Egg whites with tomatoes and coffee

Snack

Shakeology with PB

Lunch

Tuna salad

Carrots

Celery

Tomato

Hard boiled egg

Green Tea

Snack

Oatmeal Chocolate Chip Cookie and green tea

Dinner

Shrimp Stir Fry

Coffee

My Workout

Intervals of 20 Push Up and 20 Crunches 5 times

60 minutes of various cardio workouts (treadmil and elliptical)

Day 5! (the HALFWAY MARK)

Food was excellent day! I think having an interview for a position as a personal trainer gave me the will to say no to bad choices. I wanna LIVE THE LIFE!

Breakfast

Oatmeal with PB

Coffee

Snack

Another cookie

Lunch

Turkey sandwich

veggies no cheese

Snack

Shakeology

Dinner

Baked chicken wrap

Lettuce

Tomato

Light cheese and sour cream

My Workout

45 minute cardio routine and the Burpee Fusion workout from Bodyrock.tv

Day 3

Day 3 has been pretty tough. I was busy with house stuff all day that when it came time to do a workout I just wasn't into it. But I did it anyway. My first workout was Turbo Jam's Cardio Party 2 and the "WOW Booty" workout from Bodyrock.tv. I'm telling you, I am SORE. Even if my attempt at Turbo Jam was less than my best, I still worked hard. That's what you have to do sometimes. Even people who are passionate about fitness have those day when they JUST DON'T FEEL LIKE IT. Just push through and you'll feel better for it.

My diet was good today.

Breakfast - Egg white omelet with a handful of shredded chedder, Coffee

Snack - Yogurt with 1/2 scoop of Shakeology

Lunch - A grilled ham and cheese with tomatoes on tomato basil bread (Okay, NOT super healthy, but pretty decent)

Snack - Shakeology

Dinner - Sauteed Shrimp and Stir Fry Vegetables, Coffee

My arms feel SUPER tight. I like that feeling. ;)

Day 1 and 2

I meant to post this earlier. I've had such busy days the last two days that I didn't get a chance to post my Day 1 and Day 2 experiences for my 10 Day Challenge.

DAY 1:

Food -

NO CHEATING! I ate clean for all meals!

Breakfast - Oatmeal with honey, coffee
Snack - Yogurt with this puffed rice whey stuff
Lunch - Shakeology with PB and milk
Snack - Apple, cheese stick
Dinner - Egg whites and toast, coffee

My workout was Punch Kick and Jam with hand weights and an interval challenge that lasted 12 excruciating minutes.

DAY 2:

Food - Little cheaty. I was out and about all day so it was slightly more difficult to eat right.

Breakfast - Whey and Puffed Rice Cereal with 1% milk, coffee

Snack - Bagel with LF cream cheese

Lunch - Chicken Sandwich, lettuce, tomato, coffee

Snack - Celery with PB

Dinner - 1 slice of pizza, coffee

My workout was a 4 mile run and 1000 freestyle reps with the Jump Rope

How do I feel?

SORE! I feel extremely sore. But I also feel SO good. I feel energetic, sexy, and strong. Isn't that what we're going for, really, in a hard workout program or challenge? My goal was to feel challenged and make progress. I feel that happening.

In related news - I got an email about the possibility of being a personal trainer at a local gym. It's funny, I never wanted to be a personal trainer. It's weird the places life takes you. I got into fitness to help myself. But, I see how what I do and say affects and motivates those around me and, I have to say, that's the best feeling in the world. I love that just TALKING about my workouts or my progress helps others who've been struggling get up and do the same thing. I know how much fitness has helped me and improved my life. The fact that I can help someone else achieve that same joy warms my heart and puts a smile on my face. :)

Centennial!

I just wanted to share that I weighed myself this morning and I'm officially down 100 pounds!

100 POUNDS!

I lost a whole person!

I'm so excited about this! I'm even more excited and motivated to start my 10 Day Challenge tomorrow. Maybe I'll drop the final 10 pounds.

To anyone who might read this and think, "I can't do this!" Yes! Yes, you can! I've lost 100 pounds with no gimmicks, no pills (aside from a daily vitamin), no surgery, no fad diets. Just clean eating and regular exercise. It can be done. It takes a while, it takes work, but it's worth it. Start now, today, this moment. I got my life back and you can, too.

10 Day Challenge

Hello again!

I'm putting together this 10 day challenge.

The run down is that the participants exercise everyday for 10 days straight. They also commit to not cheating at all in their diets. Measurements are submitted in the beginning and at the end, on day 11. The "Biggest Loser" gets a shiny prize.

More details about it can be viewed here.

I encourage you to join! It'll be a blast and it's a friendly competition.

But I'm not posting to promote my event.

No really.

I want to keep a journal of my experiences, exercises, diet and results each day. I wanted to keep my rabid reader updated!

Why to Choose a Home Based Workout Program

Traditionally, getting fit meant getting a gym membership and hitting the machine or treadmill or class every day. Now, I won't say that it's bad to do that. However, I know when I started in my own fitness endeavors I did NOT want to go to a gym. I had my various reasons and I'll talk about some of those, as well as some reasons OTHER people might not want to visit the gym. Really, the goal is to discuss why a home based fitness program might be the one for you.

First, embarrassment. It's okay to admit it. I didn't want to go to a gym in the beginning because I had this image of a room full of hard bodies and then me waddling in. The idea was terrifying so I didn't want to go.

Another reason to choose a home-based workout program is lack of knowledge. Many gyms offer a temporary trainer to help you get started. Many people go and just venture into fitness on their own. The problem with that is we aren't all fitness experts. So a person without knowledge about fitness and nutrition might not see results, might use improper form, might injure themselves or any number of things. Following a home program prevents these things because the instructor WILL know what they're talking about and offer tips for form. Many programs come with additional information to help you with nutrition. Also, calenders tell you what to do and when.

FLEXIBILITY is a BIG reason for me now. I, like most people, lead a busy life. Being able to do workouts on MY schedule is invaluable. At a gym, you have to workout based on their schedule. Not only that, but there is often a time limit for machines, a time limit for daycare, and a time limit for gym hours (with the exception of a few 24 hour gyms). With home-based programs you can workout when it's best for you. This is especially awesome for people with odd work schedules or busy lifestyles.

That's the long and short of what I feel are the major reasons for choosing a home-based workout program. If a gym is just your thing, go for it. But if you're wondering about why one might wish to choose to workout at home or if it's right for you, I hope this article helps!

Good luck!

The Inevitable Resolution

DUN DUN DUUUUUNNNN...

It's the time of year for resolutions. Before we get into what yours or mine are....

First, let's take a look at the word "resolution." Resolution means a resolve or determination. It's deciding something needs to be done and then creating a course of action to achieve that goal. Think about that before you start naming your resolutions for 2011.

It seems it has been a tradition, if you will, for as long as I can remember, that we make resolutions at the turn of each year. These resolutions are made in the spirit of a new beginning but, unfortunately, are forgotten by the time Valentine's Day rolls around. So rather than JUST tell you what I hope to achieve this year, I want to tell you how to succeed with your own resolutions.

First, make a list. No, really, sit down and physically compile a list of the things you want to do this year. After that, go through the list and decide what what to achieve first and start there. What's most important? The big three are usually financial (make more money, save more money), life milestones (get married, have baby) or fitness related (lose weight). We are going to focus on that last one. 

After you have everything important to you listed, look at each task separately. Make a plan of action. That basically means start listing/brainstorming things you can do to get you closer to your goal. For example, if your goal is to lose weight start thinking of ways to accomplish that task. You might consider getting a gym membership or a workout program and a diet regimen. If it's a big goal, break it up into smaller goals. If you have to lose 50, 60, or 100 pounds, break it up into 10 pounds increments. If you want to run a marathon, start a marathon training guide!  Start with 1 mile, then 3, then 5, and so... until you're where you want to be. 

Once you've decided what your goals are, tell someone. Get a buddy, tell a friend or family member, join a group, etc. Accountability is probably THE BEST way to succeed. Not just in weight loss but in anything. Telling and including others helps hold you accountable.  Maybe that person has similar goals and so you can keep each other honest!  

That's it! Really! Make a list, check it twice, find a helper! You'll do fine.

Good luck!

Have a happy, healthy New Year! 

Merry Christmas

So what's on your list this year? Me? I'd like a lot of things but what I really want is to pass on fitness. No really. I want it to catch on and the one's around me begin to see it's really best for them. I wanted to inspire and motivate those around me and help them get healthier.

I'm sure I've been he butt of more than a few jokes. That's fine. This fitness thing makes people uncomfortable. It makes me happy so laugh all you like, I'm gonna keep doing it.

I do have a couple of things to add that make it to the wishlist. :)

For starters, anytime someone buys something from me I'm donating 50 percent of my profits to Toys for Tots. Christmas IS about giving, after all.

Also, all new coaches sign up for free until December 31. Do it now!

I MIGHT want a new pair of Nike's, too. :P

Merry Christmas. Next time we'll talk about Resolutions!

Portion Control Tips!

So, with the holidays fast approaching I've decided to whip up a little advice for portion control. This is probably the time of year when portion control matters most, what with buckets full of mashed potatoes at every table.

1. Kid Plates - Don't look at me like that. I'm serious! I eat off of little kid plates, sectional plates, bread and butter plates all the time. You're basically playing an optical illusion on yourself. When we eat off of large dinner plates, we WANT to fill them. But doing that means over eating. By using a small plate, we fill it and it's still an appropriate amount of food.

2. Measuring Cups and Spoons - But you're not baking! I know. I used them to serve my food rather than using serving spoons. That way I'm not eye balling the portion and possibly over estimating the amount. I KNOW I'm eating what I SHOULD be eating.

3. Drink Water - Water is good for hydration, yes. But if you drink a glass before each meal, you'll feel fuller faster. You are far less likely to over eat!

4. Eat More Often - By eating every 3 - 4 hours hours you don't get hungry, your body is always in burn mode, you have more energy and you don't go a-hogging every morsel in sight.

5. DO NOT Skip Meals - Ever. EVER! If you skip meals to conserve calories you're actually having the opposite effect. After about 4 hours your body goes into starvation mode and starts to store all the fat. That's counterproductive. Plus, when you skip a meal, you're starving by your next one and are more likely to over eat and make bad food choices because you're so hungry.

6. Split Meals - This is for when you're dining out. Restaurants always serve huge portions so if you eat out, split a meal with your dining partner, eat half and take half home, or eat off the kids menu if you can.

7. DO NOT Eat Out Of The Container - Don't eat food directly out of it's container (cereal, popcorn, pretzels, etc.). Get the portion size out and put the rest away. OR when you bring it home from the grocery store, pre-portion your snacks into little snack bags and THEN store them. Either way, don't eat from the box, bag, carton, etc. If you do you're probably going to eat more than you should.

8. Eat SLO-O-OWLY - I know this sounds ridiculous but it seriously helps. Eat food more slowly and your body has time to realize it's full.

Best advice is to combine and use these tips each and every time you eat. Portion control is a HUGE factor in successful weight loss. If you have other suggestions, feel free to post them! Good luck!

Hi! This is a video I recently completed showing my before and after progress. It's my first time using fancy shmancy movie making software. I used Windows Live Movie Maker. It's super simple, forgive me!

Protein Pancakes!

Protein Pancakes

My friend, Stephanie, gave me this recipe a couple of years ago. I made them this morning and it occurred to me that I hadn't posted them here. Silly me! These Protein Pancakes are ridiculously easy and fast as well. It's all lean protein and complex carbs. It's a great way to start your morning or an easy snack. I'm going to give you the basic recipe but note that the amounts can be increased to make a huge batch and stuff can be added to the mixture to add variety.

Ingredients

1/2 cup oatmeal

1/2 cup egg whites (I use All Whites, doesn't really matter. It's just easier when it's in a carton)

1/2 cup low fat cottage cheese

Directions

Put all ingredients in a blender and blend until smooth.

Spray skillet with Pam (I use Olive Oil Pam).

Pour small, equal portions of the batter onto the heated pan. Cook until brown (about 30 -60 seconds) then flip and repeat!

See, it's very easy. You could also add frozen fruit or applesauce to the batter in the blender. You can top them with sugar free fruit spread, peanut butter, honey, whatever your pleasure.

If you decide to make a big batch you might want to make it in the amounts listed above, and just do it more than once.

Note: They're not as poofy as regular pancakes. Also, they don't seem to bubble when they're ready to flip so you'll have to keep watch.

Enjoy!

NO EXCUSES!

I come from the no excuses school of fitness. I know that sounds harsh. But that's what works for me. If I constantly gave myself excuses I wouldn't make any progress. I can think of 10 million reasons why I shouldn't work out tomorrow. If I constantly succumbed to that ideal I'd still be 240 pounds. That's why I say "no excuses."

To be more accurate, because I'm sure you're saying to yourself there has to be SOME acceptable reason, there are a reasons not to exercise.

Yes...you're on your death bed and/or bleeding profusely....

I kid.

Kinda.

Not really.

I'm not saying that if I have 104 temperature I shuffle along in my robe and slippers. If I'm injured I don't hobble along through my routine. I take time to care for myself. Everyone should. What I'm talking about are those days that I set aside for myself to exercise, and then getting there and giving myself reason I don't have to.

It's kind of a pet peeve when someone says, "I just don't have time." Bullshit. You can get in a pretty intense workout in 30 minutes or less. There are probably a million ways to maneuvers\ one's schedule to fit in a 30 minute slot for your health. I am a mother of three and a full time student. There are errands, school events, chores, homework assignments, etc. to be done every single day. My family also requires my time and those relationships are important. If I can make time, I know every one else can. Even when I did everything I do now AND worked two jobs I STILL fit it in. Granted, not as often as I do now, but at least 3 or 4 days a week.

Another common excuse "is this condition or that condition prevents me from working out." No, sorry, no dice. There are very few physical ailments that won't allow physical activity. If you're a paraplegic, sure, you can't move. I won't scold you. If you have one arm.... do one-armed push ups. Bottom line, if you have working body parts then move them. Do whatever you can to make yourself healthy. You only get one life. You only get one body. Take care of it.

A Day in My Diet

Hello!

I wanted to post up a quick example of how I eat in a typical day. Keep in mind I'm pretty active. On less active days I eat fewer calories (around 1300-1400). On more active days I eat more. Makes sense, right? ;)

Here's today's menu:

7:30 - 1 cup shredded wheat bran with 1/2 cup 1% milk, 2 cups coffee

10:30 - 1/2 cup oatmeal with a handful of almonds (roughly 8 - 10) and a few dried cherries

1:30 - A mixed greens salad with 1/2 a tomato diced, 1 carrot, 2 slices of turkey with lemon juice and pepper.

4:00 - 1/2 c yogurt with a handful of walnuts (about 8)

7:00 - Turkey burgers on whole wheat buns, 1 leaf lettuce, 1 slice of tomato, dill pickle, mayo (made with olive oil) and yellow mustard

I'll have a bunch of water in there and possibly some tea.

This whole day is just under 1600 calories. I have weight lifting and some intense cardio scheduled for today's workouts in addition to my regular daily activity (cleaning house, errands, playing with kids, etc). I'll burn 2500 - 2600 calories. My calorie deficit will be some where around 1000 calories for the day. That's a pretty good deficit if you're looking to lose 1-2 pounds per week. I have a few pounds left so that's good for me. I try to keep my deficit in the 500 - 1000 calories range. When I'm maintaining I won't have that deficit.

If you notice, I'm eating every 2 - 3 hours. My meals aren't very big but they come often. I'm never hungry. I never feel too full, either. This is the best way to maintain energy throughout the day as well as keeping your body in a "fuel burning"mode. Your body is less likely to store fat if it's getting just as much food as it needs often.

I also eat a variety of foods including fruits, vegetables, lean meats, healthy fats, and whole grains. This way I'm getting everything my body needs and I'm not bored with my meals. I believe in "food as fuel" but I also like to enjoy what I'm eating.

I use caloriecount.about.com to track my meals and activities. Keep in mind it's an estimate but it's a good idea to keep track anyway. Most people underestimate their calorie intake and over estimate their calorie burn. So, keeping track helps eliminate that. In addition, keeping track of your food means you're less likely to "cheat" and eats foods you probably shouldn't, or you're more mindful and can augment your entire daily diet to make up for it, or you can work out a little more.

Remember, healthy living is part exercise, but mostly diet. You need both to see results.

Good luck! :)

Tasty Tuna

Tuna Patties

These are so easy and really full of protein

Ingredients

1 large egg

1/4 tsp garlic powder

1 tbls chopped onion

1 can of tuna

Direction

1. Spray skillet with cooking spray olive oil or cooking spray and heat on medium.
2. Mix all ingredients together well.
3. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.
4. Cook patties until both sides are a light brown.

These are awesome because you can easily add extra stuff. You could mix in bread crumbs if you like. I like to add a little drop of lemon juice and add pepper. You can add a little red pepper to make them spicy.

I often eat them on a whole wheat bun with a thick tomato slice and some red leaf lettuce.

Enjoy!

Some Shocking Before and After

Okay.. so you want to see where I started and where I am now?

The left was me maybe 5 years ago teetering the scale around 240 pounds. No, I don't know my exact measurements at that time. I never took any. I didn't want to know. Ever. I did take them at the start of my new fit life but I admit I didn't keep them.

The right is me as of 9-6-10. My current measurements are in other posts. Check the arms! I look at that picture and it makes me smile. Those are SKINNY jeans. I bought them 6 months ago and they didn't quite fit. Now I have a little room around the waist.

Being involved with Beachbody has changed my life.

So, how's that for a visual comparison?

What am I doing?

I've had a couple of friends ask what I'm currently doing so I thought I'd post my workout regimen.

Right now I'm doing a hybrid of Chalean Extreme and Turbo Jam with a little running and Zumba.

Chalean Extreme is a 90 day strength training program that helps you build strong muscles and get lean. There are three 30 day phases. First the Burn, then the Push, then the Lean. There is also some pretty intense cardio interval training involved in the program. Turbo Jam is a more cardio centered program that combines dance and martial arts. I've been doing this program for three years and I just love it.

I just started my second bout with Chalean Extreme, adding Turbo Jam to the mix this time. I wanted to kick it up a notch, so to speak. I'm also running often because I would like to do some marathons this year. Running has never been my strong suit. So I figure, what better way to get good at something than to just do it and do it often.

Here is a one week sample of this hybrid.

Monday - Burn Circuit 1, Punch Kick and Jam, AM 3mi run

Tuesday - Burn Intervals, Ab Burner

Wednesday -Burn Circuit 2, Turbo Jam 2, AM 3mi run

Thursday - Burn It Off, Recharge, Ab Jam

Friday - Burn Circuit 3, Turbo Jam 3, AM 3mi run

Saturday - Zumba, Fat Blaster, OptionaL Run

Sunday - rest day

My first time through Chalean Extreme I lost 16 inches over all and 11 pounds. Then I took a month break, doing whatever I felt like over then end of Summer. I started again and I'm about a week in. I'll be following this schedule for the first 30 day and then I'll move on to the Push Circuit. That will look pretty much just like this one, except different strength training exercises.

I'm going to post my progress at the 30 days mark every 30 days. So, here's day one's measurements. At day 30 I'll be posting the new measurements.

Waist - 32.5

Hips - 40

Abductors - 40.5

Chest - 33.5

R arm - 12

L arm - 12

R thigh - 22.5

L thigh - 22.5

Weight - 154

Keep coming back!

If you want to know about the programs I'm using just send me a message or go to my website. http://www.beachbodycoach.com/ginn81 click "Shop" and look for the programs. Good luck!

Tips for Muscle Soreness

Everyone experiences muscles soreness at one point or another. If you've ever exerted yourself, whether it's an intense workout or hard labor, you've felt soreness. Before you can treat it, you need to understand it.

Why do my muscles get sore?

What you experience after a hard workout is called Delayed Onset Muscle Soreness or DOMS. DOMS is felt 24 - 48 hours after an intense workout. When you train your muscles you cause microscopic tears in the muscle. As the muscle heals, it rebuilds itself, making stronger, bigger muscles. If you're a beginner, you will experience more severe DOMS. After a while, your body will grow accustomed to the exercises and you will experience less or no soreness. That means what you're doing isn't having the same effect and you will need to increase the intensity of your workouts. Keep challenging yourself!

Is it okay to train through muscle soreness?

If the soreness is mild, feel free! Train right through it! As you work out, blood will get pumping and your body will get warmer. The soreness will dissipate. However, if soreness is very intense then I would suggest waiting. Listen to your body and let it heal.

What are some tips for treating muscle soreness?

Well, I personally like being a little sore. Muscle soreness lets me know I worked hard and I am making progress. No pain, no gain, right? I see muscle soreness as a good thing. I realize that probably puts me in a minority and so I will share some tips to treat muscle soreness. Keep in mind that there are no 100% effective treatments for DOMS but some people have found certain methods helpful. Obviously, you can just wait it out. Give yourself a couple of days to completely recover. Some people report that massage is helpful in reducing soreness. Mostly, it just feels nice. Taking relievers such as aspirin, ibuprofen, or naproxen sodium can help reduce soreness. Stretching or yoga also feels good and have been reported to help reduce soreness. Active recovery, which is lower impact aerobic activity, can help warm up the muscles and reduce soreness. One of the best ways to treat soreness is to prevent it! Make sure to warm up before training muscles and you'll experience less soreness after the workout.

If soreness exceeds a couple of days, you may want to take a visit to your doctor. Remember that getting fit is awesome. It's even better if you've made a schedule and you're sticking to it. But if you hurt yourself you can't train at all so make sure to listen to your body!

Again, thanks for reading. If you liked this or any other article, please follow me! If you have any questions, please ask. If you'd like to know more about Beachbody's products, becoming a coach, a free Team Beachbody membership, or anything at all fitness related, feel free to send me a message. Any suggestions for future articles, let me know!

Have fun and stay fit!

How Important IS water?

You always hear dietitians, doctors, fitness experts, nutritionist, etc telling you to drink LOTS of water. That's great and all, but you have questions? Is it REALLY that important? How much water should I drink? But I hate the taste of water, what do I do? And a myriad of other burning questions, I'm sure. Hopefully, I can help you with some of those questions.

Is it really that important? Yes. Water replenishes your body's fluids. Your body is about 75 percent water - or should be. If it isn't, then you're dehydrated. Dehydration occurs when the amount of water leaving the body is more than the amount the body is taking in. When your body is dehydrated you may experience certain symptoms that let you know you're dehydrated. Symptoms include dry mouth/lips, dry eyes, no sweating, muscle cramps, nausea and vomiting, heart palpitations and lightheadedness. Severe dehydration may cause confusion and weakness and even cause coma and death! So DRINK!

How much depends on your activity level and what you eat and where you live? Everyday your body loses water through breathing, perspiration, and .... potty breaks. So, for your body to properly function you need to replace what you use. You can do a lot of math to figure out how much exactly you need, but since I've already done it, I'll tell you - about 2 liters of water per day to replace the water your body uses to function. Or you can follow the 8X8 rule that you've heard since you were a kid. Drink eight 8 ounce glasses of water a day. If you don't want to measure your water, a good rule of thumb is to drink enough water that you don't feel thirsty. If you are feeling thirsty, you're already behind! Also, you should be urinating pretty regularly (about 1.5 liters a day) and that urine should be pale yellow. Yum!

There are other factors, as well. If you increase your level of activity, you'll need to drink more water. However, if you do long bouts of intense activity you might want to drink a sports drink to replenish the sodium you lose. If you live in a hot or humid environment you'll sweat more and that will require additional water. If you're ill, pregnant or breastfeeding the body will also need more water.

But you HATE water? There are a lot of foods that can help with hydration. For example, watermelon or tomatoes are mostly water. Some other drinks contain water, such as tea or coffee, but caffeine also dehydrates you. So don't rely on those as a means of hydration. Just because it's wet, doesn't make it water. If you really just can't stand water or you want something with some taste, try adding a little lemon or lime juice to your water. It gives it a yummy citrus flavor without sacrificing the hydration.

Another helpful hint about water - Well, it helps with weight loss. Dehydration can halt weight loss efforts so drink plenty of it. It also helps fill you up between meals so you don't find yourself munching.

I hope this answered questions, educated, and made pour yourself a tall glass of water. Have a great day!

References:

http://www.mayoclinic.com/health/water/NU00283/NSECTIONGROUP=2

http://www.medicinenet.com/dehydration/page3.htm#tocf

http://ezinearticles.com/?Fun-Facts-On-Water-For-Children&id=935036