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Health & Fitness

Drinking Water Is A Must

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You can barely make it through a day without hearing or read some piece of warning or advice about your health. Our society is obsessed with all of the latest fads and techniques for doing as little as possible and eating as much as you want while maintaining the body of a supermodel. There are so many diets and health plans that can be found on the internet or in any magazine that it becomes easy after a while to simply ignore everything you read. For the most part, many of the warnings and pieces of advice you see could be safely ignored without any serious effects on your life. One piece of advice, however, that you cannot afford to ignore is about drinking water.

Also: Importance of Eating a Diet High in Alkaline Foods and Water

Drinking water is one the most simple, easy to follow, and most necessary pieces of health advice that you’ll ever hear. Take the advice seriously. Drinking water is absolutely essential to your life for a variety of reasons. Because our bodies are made up of such a high percentage of water in the first place, it only makes sense that drinking water would benefit our bodies in great ways.

Drinking water is a great way to purify our bodies from many of the toxins and impurities that make their way into our systems with each meal we eat and through the air we breathe each moment. There is no better way to consistently cleanse your body and keep your digestive system moving than by drinking water each day.

There is a wide range of suggestions out there about how much water you should drink each day. The easiest and best method I have discovered is to take your current weight and divide it in half. This is your magic number of ounces of drinking water each day. So, for example, a woman weighing 150 pounds should drink the number that is half her weight, or 75, in ounces of water each day.

Sound impossible? Drinking water may be hard at first if you aren’t used to it. Begin by finding yourself a large water bottle that holds a significant amount of ounces in it. Fill it up each morning and carry it with you during the day. When you get thirsty, opt for drinking water rather than choosing your favorite soda or coffee as a beverage. The more you begin to drink water, the more that your body will crave it. The process of getting enough ounces into your body will become a habit in no time.

There are many other great reasons to start drinking water. But, if you’re like me, you’ve already heard them all at least ten times. All that is left for you to do is follow the advice you heard just this one time. Start drinking water for your health. Your body will thank you.

LynxMode

When Moderation Isn’t A Thing

Savannah Lynx

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Photos by Ludwig Araujo Photography

It’s 4 pm and I’m alone in my apartment. Even though I’ve just eaten a satisfying spinach salad with egg whites, slivered almonds, red bell peppers, and broccoli florets, I’ve been opening, closing, and reopening the pantry cabinet door for the last minute and a half now. Before I take a second to stop and think, I do the unthinkable. I climb up onto my kitchen countertop and reach far into the unreachable space in which I’ve hidden it. I grab a spoon, unscrew the lid, and dip my silver utensil into the ooey-gooey goodness of my most delectable vice. As the savory sweet treat lands on my tastebuds, the voice inside my head says just one more spoonful and then you’ll be done. That voice and I both know it’s a big fat liar.

For more Savannah Lynx: Savannah Lynx’s Resolutions with Resolve

Hi. My name is Savannah, and I’m addicted to peanut butter.

It’s amazing to me that no matter how many times I tell myself I can keep peanut butter in the house and enjoy it in moderation, I still manage to disappoint myself to no end. My predictable lapses in willpower and good judgment have become exhausting, and my tumultuous relationship with this particular pulverized nut butter is no doubt verging on toxic. If you think my hyperbole is employed simply for dramatic flare, think again. It’s not uncommon for me to polish off a Costco sized family pack of peanut butter in under a week. If I don’t have anything to do on a lazy Sunday and nobody’s around to judge me, it might only take me a committed afternoon to devour an entire jar. It’s disgusting and flat out shameful, but it’s also the sad truth. As a fitness model and supposed model of health, I feel like I shouldn’t be dealing with such silly food-related matters. After all, I have won tens of thousands of dollars in fitness competitions and even have my own column on fitnessgurls.com for crying out loud. This kind of behavior just doesn’t fit the bill. But the more I think about the secret life of everyone you think you know, the more I’ve come to realize that I’m probably not the only one suffering from a paralyzing food addiction. Just to be certain, I started asking my friends.

Competitor or not, what I’ve discovered from my official “Is-It-Just-Me?!? Poll”, is that almost EVERYBODY has that one food they cannot say no to. These addictions range anywhere on the spectrum from “questionably healthy” like raisins and trail mix to flat out not good for you at any time and might not even be considered food like Sour Patch Kids and Flaming Hot Cheetos. Moral of the story? We all pick our poison. Everyone knows treating yourself isn’t bad in small doses. But what happens when we finally come to terms with the fact that small doses sometimes aren’t a possibility? It’s time to get real, get honest, and get this friggin’ crap out of our hands so we don’t sabotage our own progress.

Here’s how to kick those cravings and keep on target!!!

Step 1: GET IT OUT OF THE HOUSE
You’ve tried “moderation” but it’s time to accept the fact that you just can’t control yourself. The only way to stop yourself from eating too much of something you really don’t want to be eating in the first place is by not having access to it. If it’s not in the fridge or pantry, you can’t be tempted by it. Out of sight, out of mind!!

Step 2: Turn your Emotional Eating Into Mindful Refueling
Most of the time we binge or indulge too much because we’re emotional. Boredom, nervousness, excitement, and stress are major triggers when it comes to forgetting about our nutrition plan and making undesirable choices. When you feel a craving coming on, take a moment to breathe and ask yourself if you’re compelled to eat because you’re hungry or because it’s just something to do. If it’s the latter, step away and occupy yourself with something intellectually engaging that will veer your focus elsewhere.

Step 3: Beware of Group Think!!
Just because your boyfriend, coworkers, friends, or neighbors are eating, doesn’t mean you have to. In a lot of cases, we eat because it’s socially awkward not to. For me, it’s almost impossible to beat my girlfriend’s house for movie night and not reach for the chips, pretzels, or popcorn- but I’ve got to stay strong! There’s a time and a place to indulge, but if you haven’t already accounted for some extra calories via your workout and meal plan, then say no thank you and pop in a piece of gum!

Step 4: Throw Away Unhealthy Mentalities
I’m not a stranger to that unhealthy way of thinking where I’ve already broken the seal on some fattening foods and think to myself I might as well keep eating since I already messed up. Wrong! We all make mistakes, and nobody can be expected to be perfect 100% of the time. The key is recognizing when we’ve had enough, and stopping before we head for a binge. Be kind to your body and allow for some give here and there. You’re only human!!

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Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit

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Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

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Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

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Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

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