Happy Monday!

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Happy Monday!

For most of you, it is time to get back to work, catch up on where you left off last week and maybe hit the gym. If you are like some people, you over indulged this past Thanksgiving, I did. I also know I need to get back on track. I am not going to beat myself up or live with regret that I ate apple pie, broccoli & cheese casserole, more than one portion of dark meat, some fruity cream cheese dessert, or scalloped potatoes, oh yeah and some chili. The truth is, I was mindful of my portions and I do not eat like this often.

My Thanksgiving was spread out over multiple households, and because I exercise, my metabolism is good. I know that living in guilt is not healthy, therefore I choose to move ahead.

My happiness will come from knowing that I will be back into my exercise routine, maybe even a little extra tomorrow. For those of you that are feeling a little ashamed of yourself, be proactive about your choice and begin this week fresh and happy.

Pack yourself a nutritious lunch, be mindful of the portions, drink plenty of water, and get up once in awhile and move around. Do you have a gym membership? Get back in there, you will have plenty of company.

The holiday season can be a difficult weight gain time for many. Emotions run rampant throughout the holidays and can cause stress eating. Others may feel compelled to overindulge at office parties, or with friends. Be mindful of who you choose to be around. If you are next to the buffet table, you will probably hit it more often. Grab a smaller plate if there is an option or have a light snack before you go. Stay filled up on water. Move around and mingle, you will be less apt to overeat.

I started a new client this past weekend, and am proud to say that the client did not want to wait until after the holidays to begin. This will be a huge advantage! So, set the mood for your week with a Happy Monday! Press forward and put these positive steps into place. You have an entire new year, and life, just around the corner. Don’t wait to make a resolution that you will begin something later. Do it now!

In fitness, Bob

Hydration

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The recipe is at the end. But you’re not really going to skip through this are you?

What is hydration? In short it means the addition of water. What I am referring to is the process of providing an adequate amount of liquid to your bodies tissues. With muscle being 70% water, we don’t want to hold back on our water intake anymore than we want to starve the body of good fuel.

A water loss decrease of just 1 1/2 % will reduce muscle strength. Water is important. Proper digestion is benefited by hydration as well. Nutrients are absorbed faster and body waste is carried through the digestive tract quicker, with less time for nasty bacteria to harbor inside of us.

Dehydration, or the lack of water, will cause negative effects, or death in severe cases. Irritability, thirst, dry skin, decreased urination, headaches, sleepiness, constipation, dizziness, you get the idea. Cutting down on your coffee habit? Make sure you replace that liquid intake with water. This causes headaches.

I have heard people tell me that they don’t like to drink that much water because it causes too many bathroom breaks. See your doctor to make sure there isn’t an underlying condition. I say take advantage of the the break and get some circulation. The mental clarity will help you focus better. Who wants you cranky and tired at work anyhow?

Okay, so hopefully you are starting to see that it’s beneficial to drink up. (Sorry guys, not last call)

Try to make a habit of replacing fluid output with fluid intake. If you wait until your body tells you you’re thirsty, you are already dehydrating. Another saying is that; if it touches your lips, take ten sips.

Sports drinks are good but they have a purpose. They too can be abused. Fruit juices count, just watch the sugars. Fruits are another great source of water. Watermelon, hence the name, is 90% water. this makes a great slush as well. Oranges, grapefruit, and melons should not be counted out either. Grapefruit is a very low Glycemic Index fruit too. Cucumbers, celery and tomatoes are good choices also. You can even try adding a sprig of mint, fruit or cucumber slices to your glass of water to make it more appealing.  I like a splash of lime.

Recipe time: Watermelon, cucumber & mint slush…..Mmmmmmmmmmmmm  

Do ahead tip: chill or freeze the watermelon  5-6 c seedless watermelon, 1 small cucumber peeled and cut into chunks, 2 Tbsp lime juice, 2-3 Tbsp honey or sweetener of your choice, and a sprig of mint.

Combine all ingredients in blender or processor until smooth. This will keep in the fridge for up to 2 days but I doubt you can leave it alone that long. The pulp is good for you, or you can process longer. Add a couple of coconut water ice cubes, or whatever you like to thin if desired.                    Drink up and hydrate friends!                                                         In fitness, Bob