What to Drink When Water Isn’t Enough

Fitness on a Budget, Food & Nutrition, Uncategorized
drinking water

We all know hydration is key. Yet it seems like the whole country is on an H2O hiatus. After all, who needs regular old water from the tap when you can chug coconut water? Courtesy of the energy and sports drink retail market, which recently topped $25 billionthere are more hydration options than ever before.

It’s a big business that wants us to imagine big things (like a single drink might make us perform like a star athlete). Yet the truth is, if you’re averaging an hour at the gym a few times per week, eating healthy snacks and drinking water before and after your workouts provides adequate fuel and rehydration. According to a recent UC Berkeley study, most people who drink sports drinks at least once a day aren’t as physically active as they should be.

Instead of overdoing the designer drinks, think before you sip and make sure you’re not taking in more calories or sodium than you should.

COCONUT WATER

While this all-natural, refreshing drink is hyped as a super-hydrating powerhouse, the majority of studies don’t prove that it rehydrates the body much better than water. On the plus side, it contains less sugar than sports drinks and far less than juice. It’s also naturally rich in potassium, a key electrolyte that supports blood pressure and heart health, as well as bone and muscle strength. Yet one cup still packs 45 calories, which can add up quickly if you’re drinking it frequently. Bottom line: An occasional coconut water is fine, but don’t go overboard and read the label: Coconut water with added juice or extra flavorings can contain as much sugar as regular juice.

HYDRATION TABLETS

Portable tablets like those made by Nuun are designed to be dissolved in 16 ounces of water to provide key electrolytes like sodium, potassium, magnesium and calcium. There’s no hidden high-calorie pitfall: Every tab has one gram or less of sugar and around 12 calories. Not everyone can get on board with the fairly weak taste, which is similar to lightly flavored water. However, if you’re active outdoors especially in the sun, where excessive sweating makes electrolyte replacement important, the delivery system is awesome: the tabs come in cylindrical tubes that are lightweight, making them easy to stash in your backpack for any on-demand needs if temps soar during an afternoon bike ride or if that Sunday hike takes hours longer than expected.

SPORTS DRINKS

A simple, effective sports drink is one that refuels the body with some carbs (aka sugar) and electrolytes (aka sodium and potassium). The formula has launched a dizzying number of “performance” beverages, with some brands like Gatorade going so far as to promote distinct products for before, during and after exercise.

Yet these drinks contain tons of sugar, ranging from 35–52 grams per bottle. In truth, the idea that sports drinks are “good for you” entirely depends on whether your body needs them to recover from extra-challenging exercise. So: Was your last workout a grueling endeavor that lasted two hours or longer? A super sweaty run on an extra hot day? Congratulations, you earned a sports drink! If not, skip the unneeded sugar and drink water instead.


“FITNESS” WATER

Zero-calorie drinks in this category include Propel, water designed for “performance” with an electrolyte content similar to Gatorade (which owns the brand). Then there’s what some call “designer” waters, such as Smartwater from Coca-Cola or the the recently introduced Lifewtr from Pepsi. These contain very small amounts of electrolytes, mainly for flavor and are more similar to regular bottled water than sports drinks. Yet another entry here is VitaminWater Zero, lightly flavored zero-calorie version of regular VitaminWater. (The latter, although promoted as “healthy,” actually contains tons of sugar, and tends to have vitamins such as B and C, which are the ones most people get enough of already.) Not sure which one is best? Keep it simple and drink a glass of regular water — nature’s perfect hydration system.


Source: BY KATE CHYNOWETH

How To Get Motivated To Workout:

fitness, Fitness on a Budget, Holiday Fast Track, Humor, Uncategorized, Workout Wednesday

workout1

Over 40% of women say that the reason they aren’t as fit and healthy as they would like is because of a lack of motivation. Another 40% say it’s because of laziness. So, how do you beat both laziness and a lack of motivation? You keep on reading, that’s how!

Here are 5 ways to get motivated and push your laziness aside – sure to get all 80% of you fit and healthy, fast!

Ask yourself why you want to get fit. Having a clear reason for working out and getting healthy – one that matters to you! – is the best way to get motivated and stay that way. So, figure out your reason (it will be different for everyone!). Maybe you want to be healthy to live a long life for your children or perhaps you want to be able to climb the stairs without getting winded at work. So, spend time figuring out why you want to get fit and remind yourself of your reason regularly. Set an alarm on your phone to remind you or set your computer background with an image that will keep you focused. If you can keep the reason you want to be fit in the forefront of your mind, you will stay motivated to get to the gym without even thinking about it!

 

Have fun. Finding a workout you enjoy is one of the easiest ways to ensure you stay motivated (and not bored!). It’s hard to stay motivated to do something you hate, but, if you can find an exercise you love, it will be easy! Not into running in circles around a track or elliptical training? Think outside the box! Plan a dance party with friends, take in intenSati class or make a deal with yourself that you can only watch your favorite TV show while moving!

workout 2

Set realistic goals. It’s easy to lose motivation when your goals are so lofty that you feel defeated before you’ve even begun. So, let’s change that! Instead of deciding to workout every day if you haven’t been to the gym in 6 months, aim to workout just 1 day each week at first. One easy way to ensure your workout goals are manageable is to try to increase your fitness by just 10% each week by either adding 10% more time to your workouts, 10% more weight while strength training or 10% more repetitions every 7 days.

Reward yourself. Each of us are motivated by different things – for some of us, working towards a new pair of shoeswill do the trick while others may be more motivated by the dream of a vacation. Give yourself a point for each goal you achieve (maybe you keep track of the number of miles you run or the number of dance classes you attend) and, when you hit a certain number of points, splurge on something that makes you happy! Need more constant reinforcement? Set smaller goals and reward yourself more often with smaller, more manageable rewards (like a dinner out!).

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Reevaluate often. If you’re starting to feel lazy, be honest with yourself (without passing judgment) and start from scratch. Reevaluate why you want to get fit and redefine your answer. Find a new workout to try, alter your goals or change your reward system.

 

Source: http://thebeautybean.com/fitness-2/how-to-get-motivated-to-workout-5-ways-to-jump-start-your-fitness-motivation

What Are Five Steps To Help You Fight For What You Want To Be Tomorrow?

Motivation, Inspiration and Encouragement, Uncategorized

Keep this in mind whenever you think about what you are now and what you are aspiring to be in the future.

Being yourself is something that only you can do and be on a daily basis. Despite the fact that there is at least one person who wants to be you and have at least a portion on what you have, there is nobody like you in the world. Whether you can see that now or not depends on how you see your life at this point.

Today’s inspiration is about learning to appreciate what you are and how to keep on fighting for what you want to be. There will be times where it is not easy to do either one or both, but if you apply the tools that will be given in this post, you will be able to overcome such moments and keep the fight going for yourself.

WHY ARE YOU NOT THANKFUL FOR WHAT YOU ARE NOW?

The answers to this question will vary depending on the circumstances. Here are three facts for you to consider:

  1. What you are in your life is a result of the decisions that you, your parents, and other people whom have received permission to do so over time have made from birth until today.
  2. If you are constantly finding faults with what you are, you can never find the positives to be appreciative about.
  3. There is at least one person in the world who is thankful for what you are and/or who wants to be what you are right now.

It may not be at times to appreciate what you are to yourself or someone else, but know that there no price tag you can place on what you mean not only to yourself, but to at least one other person in the world.

WHY SHOULD YOU BE THANKFUL FOR WHAT YOU ARE NOW?

As I have mentioned in the last question, there is no price tag you can place on your value to yourself and at least one other person. You may or may not have a variety of reasons to be thankful for what you are right now, but I want to share with you why I know you should be thankful for what you are now:

  1. Because you are always one bad decision from not being what you are right now, yet you continue to make enough good decisions to be where you are right now.
  2. Nobody else could have gone through the ups and downs that you have and still be standing like you are today. In my eyes, your life story is a true inspiration!
  3. Being that you are not one of the 151,600 people who die each day, you are given the chance each day to keep on living and striving to be what you want to be.

For whatever reasons you may come up with, you can see that there is at least some reason to be thankful for what you are now.

WHAT ARE FIVE STEPS TO HELP YOU FIGHT FOR WHAT YOU WANT TO BE TOMORROW?

Right now, you have the opportunity to keep the fight going and be the person you want to be tomorrow. Here are five steps that will help you accomplish this goal:

  1. Execute your plans and reach your goals to the best of your ability.Starting with today, execute your plan exactly the way you developed it and accomplish as many goals as you can do today.
  2. Accept the person that you are right now as your foundation.Look at the person that you are now and thank everything that comes with being you.
  3. Develop plans and goals that will put you closer to the person that you want to be tomorrow.Come up with plans that are realistic for you to execute and goals that are reachable for you.
  4. Reflect on your accomplishments for today.When the day is done, look back on what you have done and be thankful for everything that you have accomplished.
  5. Do it again tomorrow.Start all over again tomorrow with steps 1 through 4 and continue the process each day until you become the person that you want to be.

If you can follow these five steps, you will always be in the fight to ultimately be what you want to be.

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