It is being re-introduced because it's often ignored by many, especially those on the weight loss track!
Yes, you guessed correctly - I am discussing water once AGAIN!
Client, boot campers, lay(wo)men alike are neglecting the essential drinking of H20.
I remember a particular client was having trouble losing weight and we added an additional 3 cups of water to her daily regimen, and within 2 weeks she lost 5 pounds. That’s with no additional change to her diet or exercise.
Water works, plain and simple.
Dr. Donald S Robertson provides 9 benefits of drinking water. Please pay special attention to 1,2,3,4,5,6,7,8 and 9.
1)There is loss of hunger almost overnight.
2) Retained water shows up as excess weight.
3) To get rid of excess water you must drink more water.
4) Drinking water is essential to weight loss.
5) Endocrine-gland function improves.
6) Fluid retention is alleviated as stored water is lost.
7) More fat is used as fuel because the liver is free to metabolize stored fat.
8) Natural thirst returns.
9) The body will not function properly without enough water and can't metabolize stored fat efficiently.
Having trouble getting enough water?? Here are 20 tips!
1. Drink two glasses of water immediately after waking up.
2. Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.
3. Make it convenient - keep a big, safe,reusable, and insulated water bottle full on your desk and reach for it all day.
4. When you have juice (apple, grape, or orange) fill half the glass with water.
5. When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.
6. Have one glass every hour on the hour while at work. When the work day is done your water quota is met.
7. Substitute a cup of hot water with a drop of honey for tea or coffee.
8. While at work, get a 20 ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw - you take bigger gulps and drink much more.
9. Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes - it's refreshing and helps get in a serving or two of fruit.
10. After each trip to the restroom, guzzle an eight-ounce glass to replenish your system.
11. Don't allow yourself a diet soda until you've had two to four glasses of water. You will find that you won't want the soda anymore or that just half a can is enough.
12. Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water.
13. Drink two full glasses prior to each meal, one before and one after. Also, drink one glass before each snack so you don't eat as much.
14. Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc.
15. Use a beautiful gold-rimmed glass and fill it with cold water from the tap.
16. Make a bet with a co-worker to see who can drink more water in the course of a day.
17. Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don't finish, drink it in traffic on the way home - it's like a race.
18. Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc.
19. Add drinking two glasses of water to your daily skincare regimen. Drink, cleanse, moisturize, etc., then drink again.
20. Drink your water out of a big Pyrex measuring cup - it's a good way to keep track of how much water you are drinking.
How many cups did YOU drink today??
Natalie does a good job expounding on the benefits H2O...
Friday, January 28, 2011
Monday, January 3, 2011
Dos Fat Blasting Boot Camp x S.M.A.R.T.(W) Goals
Happy New Year to All!
To kick off your New Year’s right - Fat Blasting Boot Camp returns starting next week the 11th in New Rochelle and the 18th in Yonkers! Yes, we’re in 2 locations. So, if you’re tired of you current physical condition ( or lack thereof) this is for you. Rates are economically friendly-especially for residents for Yonkers!!
So, there’s no excuse!!
Contact me ASAP for more information.
I’m sure many of you are familiar with S.M.A.R.T goals. But, we usually apply it to our career or a financial goal. But, let’s apply this to our health and fitness goals.
Let’s see what Top Achievement founder Gene Donohue states about SMART goals.
SPECIFIC
MEASURABLE
ATTAINABLE
REALISTIC
TIMELY
SPECIFIC - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week, 45 minute a day." If you want to break that down further you can state “Within that 45 minutes, I’ll do cardio for 15 minutes, strength train for 20 minutes, and stretch for 10 minutes”
MEASURABLE - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?
Example: I plan to lose 10 pounds within 8 weeks.
ATTAINABLE - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them. ”
REALISTIC - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
TIMELY - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.
I’ll like to add a “W” to the S.M.A.R.T. goal. The “W” is going to represent Written. Goals should be visual so that you can see them every day. This can be on your computer desktop, your bathroom mirror, the opening screen on your phone or all three. The more you see the goal, the greater chance you will believe in it and actually accomplishing it.
For a quick and easy tutorial on drafting your S.M.A.R.T. goals, you can view this video.
Yours in Health
Marcus
To kick off your New Year’s right - Fat Blasting Boot Camp returns starting next week the 11th in New Rochelle and the 18th in Yonkers! Yes, we’re in 2 locations. So, if you’re tired of you current physical condition ( or lack thereof) this is for you. Rates are economically friendly-especially for residents for Yonkers!!
So, there’s no excuse!!
Contact me ASAP for more information.
I’m sure many of you are familiar with S.M.A.R.T goals. But, we usually apply it to our career or a financial goal. But, let’s apply this to our health and fitness goals.
Let’s see what Top Achievement founder Gene Donohue states about SMART goals.
SPECIFIC
MEASURABLE
ATTAINABLE
REALISTIC
TIMELY
SPECIFIC - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week, 45 minute a day." If you want to break that down further you can state “Within that 45 minutes, I’ll do cardio for 15 minutes, strength train for 20 minutes, and stretch for 10 minutes”
MEASURABLE - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?
Example: I plan to lose 10 pounds within 8 weeks.
ATTAINABLE - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them. ”
REALISTIC - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
TIMELY - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.
I’ll like to add a “W” to the S.M.A.R.T. goal. The “W” is going to represent Written. Goals should be visual so that you can see them every day. This can be on your computer desktop, your bathroom mirror, the opening screen on your phone or all three. The more you see the goal, the greater chance you will believe in it and actually accomplishing it.
For a quick and easy tutorial on drafting your S.M.A.R.T. goals, you can view this video.
Yours in Health
Marcus
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