Fact or Fiction? You Must Drink 8 Glasses of Water Daily

The answer is no, because it depends on the person. For a runner yes, maybe even more. But as far as the average person, you do not need 64 ounces of water daily. The Question is: How much water do you need to drink then?  Some experts believe you can estimate the amount of water you need by taking your weight in pounds and dividing that number in half. But I say, at least 6 cups a day of water is good. Once in the morning and one at night, and the remaining 4 through the day. Instead of drinking soda or tea with your meal, replace it with water in order to get your recommended daily amount. Another incentive, water is probably the best choice because it's free and has no calories or added ingredients.

Studies show that the adult human body is made up of an estimated 60-75% of water. Without water, your body would not be able to function. You need water to regulate body temperature and to provide the means for nutrients to travel to your organs and tissues. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

One thing I learned was, “by the time you are thirsty, you’re already dehydrated.” With that said, don’t wait till after your workout to drink, constantly drink water before and during the day to prevent dehydration.

Question to consider: How much water do you drink a day? After reading this post, do you think it is enough?

Having Proper Running Shoes is Important when Running!

Why is it important to pay over $100 for a decent pair of running shoes compared to tennis shoes on sale at Khol's Department store for $24.99? Well, it is important to have good running shoes in order to prevent injury, increase the lifespan of your shoe, and to provide lasting comfort for your feet. Therefore, the shoes at Khols are not a good idea at all!  

Shin splints, plantar fasciitis (the heel) and hamstring injuries can be prevented if you buy the proper running shoes. When you land on your foot, your impact is about  3 to 4 times your body weight, so a good shoe will help disperse some of the shock of the impact throughout your shoe and foot. The average technical shoes, better than the casual shoe, lasts anywhere to 350 to 500 miles while the average shoe at Khols might last anywhere from 50 to 100 mile, in terms of  running. Your weight, how often you run, and the surfaces you run on can also affect the lifespan of your shoes. This is because it's cheap material. A question to ask yourself is would you rather buy something cheap now and have to keep paying that amount over and over again, or would you rather spend the money on a decent pair of shoes that can last you a while until you have to buy another pair.  Think long term! 

Better comfort is essential when running as well. The average person runs about 15 miles a week. The number one cause of shin splints is because your shoes are no good. This can effect the way you run because you will be less likely to run when you are in pain.

A good place to look for running shoes is your local running store like Pacers and Va Runner here in Virginia. But for everyone else, simply typing into Google "local running stores" can get you there. 

Question to consider: When's the last time you bought running shoes? How much did you spend on them and how effective are they? 

Never skip Breakfast, please!

Considering over 50% of people skip breakfast, it is the most important meal of the day. If you are getting the recommended amount of sleep, your body has just been in rest for the past eight hours, that’s why it is critical to eat when you get up. Whether you are waking up early for work, school or anything else, always make time to eat breakfast. Even if you have to grab a fresh fruit on the go, that’s still better than nothing. In fact, breakfast should always be the biggest meal of the day. Why? Because you will have more energy and you are more likely to eat better throughout the rest of the day.  In addition, studies have shown that eating breakfast improves your concentration, problem-solving skills, creativity and your immune system. Without breakfast, many people can get irritable, weak, and tired. 

Recommendations for a tasty and healthy breakfast:

•  Coup of oatmeal
•  Egg whites with peppers
• Turkey slices
• Fruit
• Low fat yogurt with lots of protein
• Kashi Golean Crunch (use low fat milk or soy milk)

Stay away from sugary cereals, pancake/waffles with syrup, pastries, and especially donuts!

In the end, breakfast is very important to weight loss and this meal should never be skipped.

Question to consider: Do you eat breakfast every day? If so, what do you eat? If you don't eat breakfast everyday, why not?

The Best time to Workout

What do you think the best time to work out is? In my opinion, the best time to work out is five minutes after you wake up. Why? Because it boosts your metabolism in order to burn calories faster throughout the day. And with the typical American waking up at 6:30 a.m., you should be out exercising by 6:35. But just before, make sure you grab a light snack, something that you can digest easily, for example, apple with peanut butter, or wheat toast with low fat jelly, or a fruit salad, all with a glass of water. For those who simply cannot work out immediately after waking up, a second recommendation for the best time to work out is right when you get off of work. Make it a point to go to the gym, otherwise you are going to get lazy, want to go home and lay on the couch and watch t.v or something. In the end, just make sure you make time to work out your body. They say that thirty minutes of cardio is recommended a day, and routine is very important too!

Question to consider: When do you find time in incorporate exercise into your daily routine? Do you typically work out mornings, evenings, nights? What do you prefer and why?

Taking the first few steps to a healthier you

Kick- start your plan on eating healthy! Here are a few key pointers that I use myself to get thinking in the right direction!

•         Cut out soda as much as possible! Grab a water instead, it’s cheaper too!
•          No late night snacks! Your body doesn't work off the calories like it does during the day. Try not to eat after 7 p.m. (FYI, that’s when Oprah Winfrey closes her kitchen)
•          Eat sweets in moderation, don’t completely cut them out, some fat is good for your body!
•          For a snack, grab some fruit instead of a bag of chips. Fruit is mostly water!
•          Pick up some vitamins at the store and have them every day.

Question to consider: What are one or two tips you do in order to lead a healthier diet? What works for you and what doesn't?