The Value You Deserve – Water Bottle Analogy

A bottle of water at Costco is $0.25.

The same bottle in the supermarket is worth about $0.50.

The same bottle in a bar costs $2.

In a restaurant or hotel it can be worth up to $3.

At an airport or on the plane, you may be charged $5.

At Disney World it’s probably $12!

The bottle and the brand is the same, the only thing that changes is the place. Each place gives a different value to the same product.

When you feel like you are not worth much and everyone around you belittles you, change places. DO NOT STAY THERE.

Have the courage to change places and go to a place where you are given the value you deserve. Surround yourself with people who really appreciate your worth. Don’t settle for less.

YOU ARE WORTHY!

Why Am I So Tired Today?!?!

Its not a case of the Mondays, hehe

Here is a list of reasons for why you probably feel tired today.

1.) You Don’t Drink Enough Fluid /Water
This is so common. Men need to drink about 13 cups per day and women 9 cups per day. All drinks count with the exception of alcohol. Yes you can include your caffeinated beverages too.

2.) You Backlog Your Calories /Calorie Timing
When people try to diet or have no idea how much food they need each day they tend to consume very little in the morning and then overload at dinner. This is a terrible strategy. It doesn’t work for weight loss because you’ll end up binge eating or over eating and you’ll feel tired during the day. Eat your calories when you need them to help you fuel your most productive times of the day.

3.) Lack of Sleep
Chronic sleep loss will make you feel tired and grouchy and effect brain functioning. Most people need about 7 to 9 hours of sleep per day and athletes need about 9 to 10. When you sleep more you will function better and probably get more done. Plus you’ll feel a lot better.

_{— M.Spano}

Fit Your Life Into Health & Wellness 💪🍎🧘‍♂️

Don’t try to fit health and wellness into your life. Fit your life into the context of health and wellness.
Your health and well-being are at their best when you take care of them on a regular basis.

Nutrition – Exercise – Mobility – Sleep – Reflection – Well-Being – Water

^{— W.L.Challenge}

Drink Half Your Bodyweight in Ounces of Water – Every Day 💧💧💧

All you need to do is split your bodyweight in half and drink that many ounces. So if you weigh 150 pounds, that’s 75 ounces of water you should be drinking every 24 hours. Pretty easy, right?

There’s actually no scientific evidence to back up the “eight glasses” guideline, according to this review of studies conducted in 2002. And any one-size-fits-all rule wouldn’t work for everyone anyway. Live Science Magazine also points out another neat fact, the average person gets 20 percent of their daily water intake through the food they’ve eaten.

How to Measure if You are Getting Enough Water
The bottom line is that the number of glasses of water you’re drinking likely isn’t the best way to tell if you’re well-hydrated. Neither is checking out the color of your pee. That’s a myth, according to other studies. If you want to keep track, make a mental note of how often you’re heading to the bathroom, she says. You should be going every two to three hours.

^{— E.Laurence}

Tips for Health & Happiness

Human nature tends to cause us to put off things that we perceive as difficult. But you can get started on your way to a healthier happier you by following these tips.

Start Each Day With Water

Rehydrating after that fast that occurs during sleep is essential to help balance hormones. Water is used by our bodies to carry out normal metabolic functions—things like removing waste from cells, regulating body temperature, and digesting food.

When we are asleep, our body is in a state of fast. The best way to end the fast is by rehydrating with 8-10oz of warm or room temperature water. Every morning the first beverage should be water. Enjoy your coffee after a big hydrating glass.

Keep Swimming!!!

During a study at Harvard in the 1950s, Dr. Curt Richter placed rats in a pool of water to test how long they could tread water. On average they’d give up and sink after 15 minutes. But right before they gave up due to exhaustion, the researchers would pluck them out, dry them off, let them rest for a few minutes – and put them back in for a second round. In this second try – how long do you think they lasted? Remember – they had just swam until failure only a few short minutes ago… How long do you think? Another 15 minutes? 10 minutes? 5 minutes? No! 60 hours! That’s not an error. That’s right! 60 hours of swimming.

The conclusion drawn was that since the rats BELIEVED that they would eventually be rescued, they could push their bodies way past what they previously thought impossible. I will leave you with this thought: If hope can cause exhausted rats to swim for that long, what could a belief in yourself and your abilities, do for you? *Remember what you’re capable of. Remember why you’re here. Keep swimming!!!

_{M Lowry}

Muscle Building Diet Plan for a Woman

Breakfast
>> 1/2 cup of oats
>> 1 TBSP of Peanut Butter
>> 1 1/2 Scoops of Protein

Lunch
>> 5oz of Ground Turkey
>> Salad /Greens(spinach)
>> Handful of Tomatoes
>> **If still hungry… Handful of Nuts

Dinner
>> 5oz of Ground Turkey
>> Greens or Broccoli
>> Whole wheat wrap or Potatoes
>> **If still hungry… Handful of Nuts

Morning Snack
>> Protein Bar (at least 20g of protein)

Evening Snack
>> 6oz Plain Greek Yogurt
>> Handful of Nuts
>> Medium Apple

Night Snack
>> 2-3 Spoonfuls of Cottage Cheese
>> Handful of Nuts

Post Workout
>> 1 Scoop of Protein

Daily Water Intake
>> 4-5 … 20oz Glasses at Work
>> 1 1/2 … 20oz During Workout
>> 2 … 20oz Glasses in the Evening

Extras / Caffeine
>> 3 Cups of Coffee
>> 2 Cups of Herbal Tea

_{by anna p}

Cardio Timing Best for Fat Loss

1-Early morning cardio: First, get up first thing in the morning, put on some sweats (hence the name), drink a glass of water and do 30 minutes of cardio.

2-Cardio after weight training: Later that day, warm up and train with weight resistance and keep your time between sets down to a minimum. Follow your lifting with some simple cardio to help your heart health.

3-Cardio at night: Finish the day with cardio performed at least 2 hours prior to bed.

Cardiac and Muscle Physiology
Here’s quick look at cardiac and muscle physiology.  When you do more than 12-15 repetitions, the human muscle produces lactic acid as waste product as we exercise.  This toxic waste causes muscle pain and delays recovery.  Any time you start exercising and perform any activity longer than 30 seconds without stopping, your body produces lactic acid.
Luckily, the human heart burns lactic acid as a fuel and does this efficiently with ample heat and oxygen.  Your heart actually loves lactic acid, and it removes it very effectively as we do our cardio session within limits.  Doing cardio prior to training removes energy stored on your muscles and lowers your ability to perform heavier lifting or a more intense workout.

^{By Dr. David Ryan}

Water Intake Tips and Tricks

• Drink over 100 ounces of water per day. * Depends on body weight and activity level too.
• Drink 16oz-32oz of water right when you get up to start your Metabolism
• 2 Glasses of WATER after waking up helps activate internal organs
• 1 Glass of WATER before a meal helps digestion
• 1 Glass of WATER before taking a bath helps lower blood pressure
• 1 Glass of WATER before going to bed helps avoid stroke / heart attack
• Drink 2 full glasses of lemon water first thing in the morning, then wait 45 minutes before eating anything. This helps get your system going for the day and makes it easier to digest all your foods!
• One of the most important requirements for being happy and productive is for you to guard and nurture your energy levels at all times. Using food, water, and rest to generate energy.
• Drink 50 ounces of water per 100 pounds of weight