H2-OH NOOOO
- By Green Rocks Fitness
- •
- 07 Jul, 2016
- •
“STRENGTH does not come from physical capacity. It comes from an indomitable WILL.”~Mahatma Gandhi
How much water should you drink in a day? The same old recommendation of drink 8 cups a day is still passed around these days. Some people even go as far as drinking one to two gallons. What if drinking large amounts of water is actually causing more harm than good?
“I have spoken to many people who believe they should drink "8 glasses of water every day," in addition to their normal foods, even if they don't feel thirsty. Many doctors still recite this dangerous slogan, but the addition of the qualifying phrase, "or other liquids," has become common.
The amount of water a person needs is extremely variable, depending on things such as metabolic rate, activity, and the temperature and humidity of the air. Working hard in hot, dry weather, it's possible to drink more than two quarts per hour for more than eight hours, without forming any urine, because all of the water is lost by evaporation. But in very hot, humid weather, a person with a low metabolic rate can be endangered by the smallest amount of water (e.g., "Meteorological relations of eclampsia in Lagos, Nigeria," Agobe, et al., 1981).
Most foods contain a considerable amount of water, usually more than 70% of their weight, and some water is produced in cells by metabolism.”[1]
"I want you all to understand you do need water. However, what you should understand is that your body not only receives water from the water you drink, but also through the foods you eat and through cellular respiration. Fruits and vegetables are about 70% water. Coffee, bone broth, orange juice, and milk all have a high-water content. To be honest all foods have a percentage of water, so there is really no real need to drink ½ your body weight in water—unless you love hanging out in your bathroom. In addition, your cells produce water through cellular respiration (metabolism)—water is an end product along with CO2 and ATP (energy).”[2]
What can happen when we drink too much water for our body?
- It can create inflammation in the cells by holding onto too much water.
- The body loses sodium and other minerals via sweat and urine
- It causes blood sugar dysregulation
- Muscle soreness
- Swelling of the neck, face, and body
Take aways:
- Incorporate a pinch of salt with 6-8oz of water consumed (which may
change depending on other variables. Feel free to inquire with us about
this subject for a more understanding)
- Often times people mistake thirst with hunger. Try to consciously consider if you may be making that mistake.
-Consider the adjustments that need to be made depending on your
activity level, temperature/weather changes, and foods consumed that
contain a high content of salt or water.
For more information:
[1] Water: swelling, tension, pain, fatigue, aging by Raymond Peat, PhD ► http://bit.ly/1F6F4zd
[2] How to Heal Your Metabolism by Kate Deering ► http://amzn.to/1OyHo5q
[3] Is Drinking Water Good For You - In Excess? by EastWest Healing ► http://bit.ly/1KmRmTc
[4] The Benefits of Coconut Water by EastWest Healing ► http://bit.ly/1GcFYFB
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By Gregory
If you want to lose weight, go restrict your calories, over train doing cardio, be miserable, lose your period, forget your libido, feel like shit but be happy because you lost 10 pounds of ... muscle, tissue, bone and a little bit of fat. But in the process you created dysfunction, facilitated disease, and potentially will experience a rebound (more fat gain while having less muscle) in the near future.
Let's slowly reverse what we have been doing and form new habits, new behaviors, new standards together. We have to be honest with each other and ourselves and until we are, don't expect to get anywhere other than where you have already been.
“We Generate Fears While We Sit. We Overcome Them By Action.”
~Dr. Henry Link
Action
Changes
Things
I cannot say enough great things about working for Green Rocks Fitness! The environment, the staff/owner, and the awesome members/clients and people we interact and work with each day just make it all so great! The health and goals of our clients are as important to us as our very own! That's why we facilitate a space where we can both share and communicate valid information about health and fitness, as well as put it into practice through action! Change is not only dependent on having direction and purpose, but also on taking steps toward the manifestation of our goals into reality!
What do we mean when we say "Set Yourself Up For Success"?
For us, a typical morning starts off with waking up and eating breakfast. It is very important to start the day off with a balanced (tailored to your ratio demands of sugar, protein, and fat) breakfast, after fasting all night while sleeping! After breakfast, Melissa and I come to the Green Rocks Fitness office (located at 401 Shady Avenue G-100, Pittsburgh, PA 15206 in the Kenmawr Apartments building) where we work with clients, and work on the business by writing content, filming videos, and doing research to further help both our clients and ourselves. We have a refrigerator where we can store our refreshments and the food that we bring with us. This enables us to work longer without having to leave the premises to go eat, which as we have learned, really sets us up for progress with finishing tasks. When you are in the zone and really tackling projects, having to stop because you are really hungry puts a huge damper on productivity! As we educate and tell all of our clients, eating throughout the day is very important and should not be neglected when it comes to our health, wellbeing, and productivity!
Portable Burner and Mini-Oven
Sometimes we need or prefer to heat/cook certain foods! We purchased a mini-oven and intended to order a portable burner so that we can bring the food from home and have it stored in the office refrigerator.Problem solved! I was telling one of our clients this and she was so inspired by the idea of this whole concept that she purchased the burner for us right there on the spot. We were greatly surprised to say the least, and I couldn't thank her enough for her kind gesture! The people we work with and the sense of community we are building is truly amazing and special! This is exactly what we envision in our business, but I will talk more in-depth about that in another post. This burner allows us to cook food during our days at the office in order to stay properly fed and regulate our blood sugar throughout the day, while being able to stay at work for different tasks and projects. We would like to have a kitchen in our new storefront (in the future) so that we can provide these services to our clients, but I will talk more about that in my vision article!
Coffee and Tea Machine
Our clients are all about having coffee regularly, and rightfully so! Coffee, when used properly, offers many great benefits! Most people "do coffee" wrong, as we point out in our blog article, Benefits of Coffee. Most times, our clients get coffee from less than ideal sources, and the ingredients they put into the coffee is of poor quality. That is where a good thing turns into a bad thing! We offer good quality milk with the right types of sugars, and even mix in some gelatin
( purchase here
) for some beneficial protein.
What does setting up for success mean to you?
Whether it is going to sleep 5 to 15 minutes earlier so that you can wake up with time to eat a good breakfast, or preparing foods in advance so that you aren't going long hours without eating, you can take steps using your foresight in order to prevent certain issues from arising and sabotaging your health/fitness goals!
Meal Prepping
Make time during the week to cook and prepare foods so that you don't have to suffer when those busy moments or days hit and you end up resorting to less than ideal meals (or no meals at all.) This can be beneficial for a multiple of reasons! These situations are stressful and can cause blood sugar dysregulation, resulting in sleepless nights (or waking up between 1-4 am,) cravings, irritability, depression, and reduced ability to handle situations, tasks and other stressors. Personally, it's relieving to know I have food already cooked and prepared! I know that if days get busy, or interrupted, I'll be okay knowing my food can be ready at a moments notice.
Summing up
If you know certain things will cause stress, or prevent you from doing what needs to be done, put yourself in a position to win! Set yourself up for success by taking the necessary precautions allowing you to stay on the path that you want to be on! Action! Action! Action! I'll repeat it again... “We Generate Fears While We Sit. We Overcome Them By Action.” –
Dr. Henry Link
This is something we help with for all of our clients! We offer guidance, as well as understanding, in all areas of health and wellness. This includes movement, nutrition, meal plans, mindset, motivation, and tips/tricks to stay the course. If you find yourself struggling in any one (or even all) of these areas, take action NOW and let us help you help yourself!
TIPS:
1. OWN THE MOVEMENT: Never do an exercise with a weight that owns you! This means you are dictating the movement and in control at all times, performing the movement safely and targeting the muscles you want to target. Do not allow the weight to pull you forward without your consent.
This movement can target the thighs more, or the glutes/hamstrings more, depending on the position of your torso (more upright versus more forward/bent over). In this video Melissa is performing the squat to target all of the muscles as a whole. The thighs, the glutes and the hamstrings. Her rear delts and upper back also get worked indirectly from her good posture and by keeping her shoulder blades retracted and chest up: http://bit.ly/2pEVl82
