8 Ways TO Drink More Water

As I set off on my run that day today I could tell right away something was wrong. My body felt drained, fatigued and I was only on mile 1. Just the week before I had run 10 miles as part of my half marathon training and felt outstanding.

I quickly realized what my issue was. See I have found when I am “off” during training it is usually one reason (well except for once a month – but thats a different topic I will share tips on later) — not enough water. I don’t mean right before my run, I mean the day before. Its what you drink the day before that matters, not right before.

Increasing water intake can be challenging at first. Work on small increases each day.

Sure enough as I continued my run and thought about the past couple days I definitely slacked in that perfect fitness beverage – water.  Lets first clarify, water needs to be your go to beverage before and after a work out… I know the commercial on tv told you you needed gatorade after a work out, to “replenish” everything you lost. In most cases, after an hour long work out you don’t need gatorade or a sports drink. If you are doing a more intense workout then usual, try coconut water instead of sports drinks.. much better for you! 

So one thing I often hear from people when it comes to getting enough water, is they don’t like it, its boring, they are “addicted” to another beverage such as coffee or soda. 


I used to be a HUGE coffee drinker, sometimes up to 2 pots of coffee a day! Now I drink almost exclusively water with the exception couple cups of coffee or glass of wine a week. 


I am going to share some tips to get water to be your go to beverage over coffee/soda/juice etc.


1. Start slow – one reason people have a challenge with increasing water is they stop drinking everything else “cold turkey” and drink only water, after a couple days “boredom” creeps in and they stop drinking that awesome water.

2. 1-1 Rule  Every time you go to have a cup of coffee/juice/soda/milk first have a full glass of water. Not flavored water either, pure amazing water! Start this habit and over time increase the water to other items ration.     PS. If you drink a lot of flavored water, start cutting it with pure water, half and half.

3. Carry a water bottle throughout the day and challenge your self to refill it multiple times. I like to carry a 1 liter bottle and try to refill it at least 4 times each day.

 4. Get Creative It’s ok to spice up you regular water with NATURAL items, such as lemons, oranges, cucumbers strawberries etc.  Just make sure if you are tracking sugar or calorie intake you consider that into your daily calculations- I like to start my day with warm water with a pinch of Cheyenne pepper and a lemon. It taste awesome and is better then any cup of coffee when it comes to “waking” me up in the am. 

5. Drink Water Before and after a work out  — very little during. Too much water during a workout can slow you down or even cause stomach discomfort.

6. Prepare – having water handy makes it easy. Wether you need to buy pre filled water bottles or fill them yourself ahead of time. Be “Excuse Proof” when it comes to getting more water in. I have a bottle of water with me all the time. 

7. Get Enough Water. Studies suggest 1/2 ounce to 1 ounce for half of your body weight. So for simple math, if you weigh 200 pds you should aim for 100 ounces of water a day. It may seem overwhelming at first, but if you commit to making it a habit you will be able to do it in no time.

8. Don’t Give Up!! The number one thing my weight loss clients tell me about getting enough water is how many times they have to go to the restroom. This will eventually become less of a challenge as your body becomes used to getting that much water daily. I know this can be frustrating, but remember you are doing one of the best things you can for your health.


So, to avoid feeling sluggish like I did that day during my training, I am going to stay focused on getting in enough water, EVERY DAY.

Want to join? I am going to do a 30 Days Of Detox Water, a fun way to challenge yourself to increase your water intake and take care of your body! Plus, when you register you will get my 28 Day Clean Eating Guide FREE~~

Fill out the form below to get started.

Join the challenge.

TIps on how to be the best mom..like me.

Me with my sons on Mother's Day
Me with my sons on Mother’s Day

Being a Mom or Dad isn’t easy. It seems like it gets even more challenging with things like facebook, instagram, pintrest where now you get to see how amazing all the other mom’s are and all the areas you are not. It’s easy to get overwhelmed and feel down on yourself when you see how outstanding other mothers are.

Here are 4 mom’s that I just “idolize” in how amazing they are.

Sue.

Sue has 2 jobs and still finds time to do it all. She never misses a teachers birthday or special Holiday. She makes sure her kids have amazing lunches, snacks and meals planned. All healthy, I can’t walk into her house to pick up my son without something simmering on the stove. She makes a priority to be at as many of her kids games as possible. All the people who are part of her boys life she shows appreciation too and brings in special treats for special days – even St Patricks Day. It amazes me how she has time for all these thoughtful things. My son always talks about how much he loves his #2 mom and her great food and of course the pool!

Monique

Monique and I have been friends for years before children. I recall she became my hero they day she found out  she was having twins. Monique is another one who seems to do it ALL. She homeschools her 3 while owning her own business. She is an artist and always has the most creative projects. She has so much detail to everything she does. Her children do Karate, girl scouts, cheerleading, football, youth group, homeschool co op and more. Most of which Monique still finds time to volunteer and help in the success of.

Francine

Francine has 4 children. Whom she also Homeschools. She always has great detailed lesson plans. Plus her children have many allergies so she makes so many things from scratch, including her own laundry soap. I am always blown away by how much she does and how clear it is her husband and children are her # 1 priority.

Bethany

Bethany's beautiful family.
Bethany’s beautiful family.

Bethany has 3 amazing children also. One of her sweet children has a as she refers a special brain.Brogan Jack was born on August 3, 2011, it wasn’t long before we found out about his special brain!
Brogan has been diagnosed with Microcephaly, Polymicrogyria, a malformed cerebellum and a gene deletion. He had a large brain tumor removed in January.” 

Bethany has spent weeks at a time in a hospital with her sweet boy. But has always had the most positive posts. She makes sure to prioritize her time so she spends time with all of her children. She is one of those people no matter what always looks amazing in pictures. Her sweet children always look like they stepped out of a catalog their clothing is always so perfect! Her courage and determination inspire and humble me.

 

So my point is – as a parent – I have often compared myself to these amazing mom’s and gotten down for not being as amazing as they are. I am sure many mothers and fathers have felt the same way at times.

Letter written by my son for Mother's Day
Letter written by my son for Mother’s Day

But the point is being the best parent YOU can be for your children. Using your skill sets to help your children. I am not going to be making amazing crafts with my boys – it’s not what I am gifted in.. but I will take my boys out 4 wheeling or create workouts with them to prepare them for their said sports. I will teach them how to run a business and make the healthiest meal choices.

I can though be inspired by these amazing mom’s every day. Seeing the focus they have the determination and applying it myself. Asking myself everyday – what have I done today to invest into my children.

That’s really how to be the “perfect” parent. Invest. Time, resources, love. Be their biggest fan. Every day – ask yourself – how have I invested into them today – how have I let them know I am their biggest fan.

So who is to decide what a perfect mom or dad is? All I know is I can be the most perfect mother for my children possible.

Family Day walking tour in Providence
Family Day walking tour in Providence

*To be on “Team Brogan”  and find out more about Bethany and her family visit www.TeamBrogan.us Find out more about Brogan and ways you can donate to help the family afford items that will improve Brogan’s therapy and quality of life.

You can Also follow them here on Facebook

Perspective on the Recession

IMG_2987

I met a fellow martial arts school owner at a friends house the other night. The friend mentioned to me earlier in the evening that his guest owned 4 other schools on the south shore. I made introductions and we chatted a bit about his school. He was incredibly respectful, but he also had tunnel vision. I have met many school and business owners like that over the years. They just “know” what does and does not work.

We first started discussing the styles we taught, he told me about his school and how great his style was. He wasn’t arrogant about it, just confident and specific. He asked how my school was doing. I told him great.IMG_2966 The topic came up, kid students adults etc. He then told me “the economy sucks, so adults don’t want to take class now” When I shared we have over 250 adults training in Spencer, he explained his schools where in high end areas so the recession has caused more problems with wive’s having to get jobs now.

I mentioned how we also offer ilovekickboxing..started to ask if he had heard of it. He told me how he did kickboxing in the 90’s “When it was hot” but “NO ONE” does kickboxing anymore..nobody is going to join that program.

“If there is a recession, I refuse to participate.” Master Paul Garcia

We opened our school right as the recession started. I heard the news and media every day talking about how bad it was. I started feeling afraid, and doubting our decision to open a school. These where the worst conditions, in a small farming community. I heard the locals talking about getting laid off, I saw house foreclosures on every corner. My own home was behind now.  I had been running a school for the 8 years prior in the same community in a great economy, how on earth could we succeed in a failing economy.

Then one day I sat in Master Garcia’s training and he said the quote above, “If there is a recession, I refuse to participate”. I realized I had allowed the mindset of what was in the media etc. affect my own behaviors. I realized then I had a choice on how I was going to respond to the things happening in our community, I Could jump into the doom and gloom boat, or I could paddle against the stream.IMG_3105

We doubled the size of our school that year. We have continued to grow every year, in every program. We surrounded ourselves with like minded individuals and stopped spending time around those negative nellies. I have watched all of the America’s Best Defense Schools (even those in well to do communities grow like crazy year after year).

Please understand, I am in no way down playing or sweeping under the rug the fact that there have been some very had times in our country for families. I am rather encouraging to choose how you work with the cards you are dealt.

Did you know that the game Monopoly was born due to the Great Depression? Charles Darrow found himself out of work after the crash of ’29, he then spent years perfecting the game and became the first millionare by creating a board game.

Check out these 5 stories from the great depression,

Monopolyhttp://mentalfloss.com/article/20837/5-great-depression-success-stories

Then of course, you can check out why so many adults choose our schools at http://www.abdspencer.com or http://www.abdshrewsbury.com

I was in an Abusive Relationship

in scripture

Not all abusive relationship are what you first think. When you hear abusive, you assume violence to a woman, from her boyfriend or husband. We also would assume the same of an emotional abusive relationship. The truth is any relationship that is destructive can be abusive. It can be a teacher, parent, friend, coworker, employer. These types are often referred to as bullies.

Now most of you who know me or have taken class for me have probably yet to wrap your head around how I could have been in an abusive relationship. Someone tear me down, or talk down to me? Not happening. That’s the thing about these kind of relationships, they are subtle..they creep up. the highs are high and the lows are low. But you cant picture yourself able to function without them in your life.Pain to myself

This was not a romantic relationship, and I was not the only victim. We had a “friend” this friend was so cool, they where very charismatic and seemed to know everyone and everything. They had things in life we thought we wanted and we “knew” if we hung around this friend life would be awesome. They where so much fun to be around. They planned the best trips. We couldn’t wait till the next time we all hung out.–I never experienced any physical violence – although i witnessed many explosive outburst and destruction of property when my friend would get mad at me. There was one occasion that one person in our circle was physically attacked– and yet, we stayed in this relationship, knowing it would “get better”…. I mean the friend did apologize.

I recall the first emotional attack. I recall, because I fought back. I was a strong, confident, confrontational  individual who would not take nothing from anyone. This “attack” like most, was public. That day I got toe to toe with my attacker and told them under no circumstances where they ever to speak to me that way again. If they had an issue or concern they could address me privately, and we would determine what needed to happen.

It was many years before my attacker or bully, some might say ever spoke to me that way again. But by then, the smaller attacks over the years had torn me down and destroyed who I had once been.

cycle_of_abuseAn emotionally abusive relationship is when someone tears you down, then builds you up, only to tear you down all over again. Its a cycle and when they build you up, they do so well you “forgive” everything else that happened because you are so excited by what they have promised or the compliments they paid etc etc. They have everything you want, life will be perfect, you will be the best of friends. Its a viscous cycle. One you may not even know you are in.

I didn’t have any idea. I thought the problems where all in me. I began to believe what they said. I even began to think I had or had not done things based on what I was told, not what

am I crazyactually had happened. I was going crazy, It was all in my head, I was a failure. It was at that point, I was on 2 different anti depressant medications and anti anxiety.  I also began looking forward to my Friday nights at the local bar  for “stress relief” I lost myself, who I was, who I wanted to be in that relationship.

I didn’t see until after I was out of that relationship, I recall the day I realized how much I had changed. I was at a new job, on my team conference call and I didn’t talk, I didn’t  say anything. Another manager was sharing a challenge he was having and I knew exactly what he should do, but I said nothing. I called my manager after the call to share what I thought should happen, She asked, why on earth didn’t you share? She gave me a great “pep talk” on not being shy etc. The whole time she was talking I couldn’t understand how on earth she thought I was shy and quiet. It was after she hung up and I sat down that I realized how different I was. That was the day I started rebuilding me. It was much harder then one could imagine and the damage was very deeply rooted .

I wish I could say what would have made me recognize the issue while I was there, so I could get out, but I was so blind. I spoke with one of the other victims the other day, the one who had been physically attacked, neither of us could comprehend why we did not end the relationship that day. Why did we consider that ok?

An abusive relationship, physical or mental, can happen to or with anyone. Sometimes referred to as a bully. Noticing the signs or changes in yourself or a loved one can help you recognize and remove yourself from the destructive cycle.

If you find that you relate, and are in an abusive relationship it is important to get out, be free. Find a trusted friend or family member and share with them what is going on and have them help you end things and make the necessary changes. If you don’t have a friend you trust, you local church pastor will have the resources to help you. If you are unsure of churches in you area, I know you can contact my church at http://www.fellowshipne.com and they will connect you with the best people to find yourself again.