As the fall approaches and the cooler temperatures begin to settle in, some folks find it difficult to keep their water intake where it needs to be. In the summer it can be pretty easy to get your water in because you’re hot and a there are plenty of berries and deliciousness to spice up your water and make it taste yummy. 

But, when the temperature falls it can be more difficult to drink the amount of water your body needs to fight dehydration. In fact, it’s been recorded that in the United States almost 75% of the population is chronically dehydrated. I couldn’t find a source for Canada, but I’m keeping my eyes open. 

With that being said, I want to encourage you to keep your water intake up throughout the colder months.

Here are 3 ways to help you keep on track with your hydration:

1) Heat up your water. Yup. It’s that simple. Drink warm water. My Mom calls it “Silver Tea” and it’s actually delicious. Simply put the kettle on, get your favorite super huge mug and drink your water warm/hot. Add lemon if you’d like for a little flavor and yumminess.  

2) Autumn-ify your water. Yup. You can make your water taste like fall and sometimes it’s just the thought of something delicious that gets you sippin’ your water the way your body deserves. Find your favorite pitcher, cut up 1 plum, 1 apple (remove core and seeds, obviously) and 1 pear. Place all the fruit into your pitcher. Add 2-3 cinnamon sticks. Fill up the pitcher with water and let it steep overnight in your fridge. Wake in the morning and enjoy all day!

3) Commit. I don’t think many people really understand how important water is to our bodies. Our bodies are approximately 60% water, so ensuring that you’re drinking enough will help you maintain the fluid balance in your body. Fluids help with digestion, circulation, absorption, transportation of nutrients and maintenance of body temperature. So, you know, it’s kind of important.

One of the easiest things you can do is COMMIT to drinking your water. Set a goal for yourself and aim to reach your water intake goal for a month straight. By doing this you can get yourself into (or back into) the habit of drinking the required amount of water your body needs to work effectively. Fill up a 2L jug of water each morning and shoot to have it gone by the end of the day. Depending on how active you are, how big/small you are you may need to increase that intake up to 3-4L/day. 

But…commit to it. Find yourself a lovely water bottle and get drinkin’. 

You’re important. Your body is important. Hydrate properly and reap the benefits of a better complexion, more energy and even weight loss…simply by drinking water. It’s not magic…it’s science and your body is a scientific goddess. 

Long weekends are notorious for overindulgence. Food, beverages, snacks and treats seem to go hand in hand with an extra day off. But, it doesn’t have to be so. There are things you can do to stay on track over the next few days. 

Here are 6 quick tips for you to stay the course. Remember, a long weekend doesn’t have to always mean losing your focus on your health and fitness. 

Tip #1: Plan your workouts & stick to them

Commit to getting your workouts in. They don’t have to be long and drawn out, but committing to being active over the weekend will help you “remember” that your fitness and nutrition are important #2. 

Tip #2: Drink your water

There’s nothing like a nice drink over the weekend, I won’t dispute that. But remember it’s also important to hydrate with water. If you’re really wanting a fancy drink there are many delicious and nutritious non-alcoholic punches. If you do choose to indulge in alcoholic beverages, be sure to drink water in between. 

Tip #3: Eat your vegetables

Yeah, this one seems like a no-brainer, but with tables of dips, crackers and chips it is easy to overlook your vegetables. Try this: fill half of your plate with veggies. Yup, half. Eat your veggies FIRST, then you can snack on the gooey deliciousness.

Tip #4: Get active as a family

Plan activities that get you and your family moving this weekend. Go for a hike, a family bike ride, register for a race as a team or even check off some of your yard work tasks. Whatever it is, get active…together. 

 

Tip #5: Don’t give yourself permission

It’s easy to get into the cycle of “it’s only a few days, so I’m just going to enjoy myself this weekend and not care”. No. No. No. No. No. NO! You do care. So, don’t give yourself permission to overindulge. Sure, give yourself a little flexibility, enjoy food you don’t typically eat, but that doesn’t mean eat ALL the food. As soon as you say, or even think, “all rules are off this weekend” you’re going to go too far. So, don’t give yourself that permission. Instead, give yourself permission to treat your body well. BOOM!

Tip #6: Get some rest & recharge

So many times long weekends are extremely busy. We try to fit in so much, see so many people, be as social as possible, when really what our bodies need is rest. Try not to over-plan this weekend. Have as much fun as you want to have, but being social gets to be a chore, something’s gotta give. Your body needs rest, so plan one night at home as a family night to rest, recharge, love and laugh.

BONUS TIP

If you DO go off the rails one day, that doesn’t mean it has to be all weekend. Stop. Breathe. Get back on track. One bad day doesn’t mean the entire weekend is a waste and there’s not fixing it. So, put on your velvet gloves, be kind to yourself, accept that you overindulged then go kick your butt with a great HIIT or strength workout! I LOVE this 4-40-4 workout from our Hot Mama Fit Red Deer owner, Kyra…give it a whirl.

There ya have it, Mamas. Stick to these tips and remember your fitness, health, nutrtion and energy are important. Long weekends aren’t a reason to go crazy and lose focus on fueling your body the way it deserves to be fueled. So, focus on you, how imporant treating your body and soul are and have a wonderful few days!

Eat well. Drink plenty of water. Laugh. Rest. 

Dr’s orders.

Summer. The official season of “real” excuses to eat junk food and lay around. The heat, the camping, the family and friends visiting, the kids home from school. You have a summertime excuse, I’ve heard it. I’ve, in most cases, used the same excuses.

The late part of June and the first half of July were well, gluttonous, to say the least. I drank whatever I wanted, whenever I wanted. I ate the same way. Workouts were done with half an effort if done at all. By the middle of July I felt terrible, had very little energy and didn’t want my photo taken because, well, my confidence and self-love had plummeted.

It was time for me to get back on the bandwagon. It was time for me to start fueling my body the way it deserves, move my body the way it wants to move and hydrate (that means with water, not Palm Bays) the way it needs to be hydrated.

Here’s the thing: I’m a fitness professional, so I know how to get myself back on track. Typically, you’ll see posts about getting back into your routine in September. But listen, that’s a month away. If you went off the rails in July, why the heck are you waiting until September? That’s weeks and weeks away! You are going to feel terrible, worse than terrible in another month! 

It’s time for you to remember the purpose of physical activity and eating nutritiously. The purpose isn’t to lose weight, lose inches, look good in a bikini (you look amazing, by the way, no matter what size you are). The purpose of exercise and healthy eating is to give you energy, to respect your body, to build your own self-confidence. 

If you’re feeling lethargic, if you’re self-deprecating every time you put your shorts on, if you just feel “gross”…baby, it’s time to re-focus and get back on track. Don’t wait until September, that’s ridiculous, that’s weeks and weeks away. If you feel awful today because of what consumed in July, just think of how awful you could feel if you keep on this path for 4 more weeks. 

There are things you can start doing today to help you feel better in five days. Honest. In five days, if you do even some of the suggestions below, you’ll have more energy, you’ll sleep better and in a month you’ll be so grateful that you started now and didn’t wait.

1) Up your water game. Treat yourself to a new water bottle and focus on water intake. Make a jug of ginger, mint lemon water every evening, pop it in the fridge and make sure it’s gone by the end of the next day. Typically, when you go off the fitness and nutrition rails, you send yourself into chronic dehydration. Summertime heat will also wreak havoc on your hydration levels, so it’s time to fill up on water. Not only will it hydrate, but it’s going to help fill you up, because baby, it’s time to stop the snack attacks.  [Read more…] about How to Get Back on the Bandwagon After Some Serious Summer Debauchery