Leaky Gut Syndrome

     Think about this.... so your gut is your largest immune system organ in your body... Now is your gut leaky? Gross sounding, right? Okay so what exactly is 'Leaky Gut Syndrome'.... Leaky Gut Syndrome is when the permeability of the large intestine is increased which causes toxins, nutrients, undigested food particles, and what not to be released into the body's blood stream. GLUTEN = the number one culprit in causing leaky gut syndrome (and most people have NO idea it's going on). I stress to people to find out their food sensitivities and see what causes their gut to be inflamed, every one is different and their bodies will act accordingly. Leaky gut syndrome can also be caused by food allergens, excess sugar, dairy, and excess alcohol. Another cause of leaky gut syndrome are intestinal parasites and toxins (i.e. medications such as Advil, Tylenol, Motrin, steroids, antibiotics, acid-reducing drugs.) Also environmental toxins can play a role in this too. These environmental toxins are anything from mercury, to pesticides, to the BPA in plastic. Age and stress are also affiliated with the causation of a leaky gut.

       Signs that your gut may be leaking:
 1. You have digestive issues like gas, bloating, diarrhea, and/or Irritable Bowl Syndrome (IBS)
2. You have seasonal allergies or asthma
3. Your hormones are imbalanced and you suffer from PMS.
4. You have been diagnosed with an autoimmune disease such as, rheumatoid arthritis, Hashimoto's thyroiditis, lupus, paralysis, or celiac disease.
5. Diagnosis of chronic fatigue or fibromyalgia.
6. Mood/mind issues such as depression, ADD, ADHD, or anxiety.
7. Skin issues like acne, rosacea, or eczema.

   If you believe you may be suffering from a leaky gut, no need to worry, there are ways to repair your intestinal walls. The first thing you may want to try is removing all of the foods from your diet that are causing your gut to be inflamed. I would recommend getting your food sensitivities checked and avoid all of those foods for at least four weeks depending upon the degree of sensitivity you have. After doing this, make sure to replace the good bacteria in your gut that will aid with proper digestive functions. Probiotics are great for assisting with this and will be crucial in restoring your gut. Eating fermented vegetables or drinking Kombucha tea aid in productions of the healthy gut bacteria. Also, taking L-Glutamine will be essential for healing a leaky gut. Glutamine is an essential amino acid that is an anti-inflammatory that is necessary for the growth and repair of a leaky gut.     

Cheers to Your Health

Since recently moving out of my profession in the Health and Fitness industry (which has been an awfully painful 6 month transition) I have come to the realization just how many people don't incorporate healthy habits in their lifestyle. Not only that but how many people don't care to make healthy decisions to improve their life. This devastates me and at times makes me really frustrated. 

I work in an environment that, in my opinion, is by far full of the unhealthiest people on Earth (or it just seems that way to me!) I bring my lunch in everyday, I neglect the offerings of sugary-garbage foods and get scoffed at when I do so, and I get made fun of for what I eat and the hours I spend working out. Sorry folks, I am not going to change my lifestyle habits that make my life rich and fulfilled to make you happy. 

I am shocked and appalled everyday when I hear someone tell me how "weird" I am or that it's "gross" to Olympic lift and have calluses on my hands. It may not be the most lady-like look to have calluses, but I wouldn't trade them any day to give up the results I get and the way a healthy lifestyle makes me feel. It dawns on me also, that I feel sad for the people who do want a healthier life and who do fall trapped to the Negative-Nancy's of the World. Stick to your guard, hold your head high, and remember why you work out. I may not be wealthy, but with my health and happiness my life is rich. I won't let anyone take that away (and neither should you!)

Crossfit 101

Personally, I have avoided Crossfit due to a fear of the unknown. Honestly, I was also a little frightened to step not just a little out of my comfort zone, but ENTIRELY out of my comfort zone. (Don't we know this is where we get most result?) Either way, this is the journey I am on to become a more well-rounded athlete and person all together. So what is crossfit? With Constantly varied, high-intensity functional movements, it is a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness in a hardcore yet accepting and encouraging environment. Therefore, if you enjoy walking into the gym with your headphones plugged in for an hour of you and your favorite tunes, it might be time to switch it up a bit,

I have successfully completed my first week-ish in a Crossfit box, and I can honestly say I am hooked. I worked as hard as I could today and felt as though I could collapse after all was said and done. Between the calluses on my hands and finding more muscles that I didn't know even existed in my body, I am excited to begin this new chapter to my fitness.

Be an Example

I was working out with one of my dearest friends (another personal trainer) just the other day. She had recently returned from a trip to Disney World in Florida with her son. She told me how shocked she was to see how much of the population there was either overweight or obese. She mentioned to me how determined she was to make an impact on America's increasing rate of obesity and didn't know how she should get started or what to do. In response to assist her with her dilemma I said, "All you have to do is be an example. People will either respond to the energy that you put out there or they won't."

Obesity is a disease that one-third (34.9%) of Americans suffer from. Obesity related conditions consist of heart disease, stroke, diabetes (type 2), as well as certain types of cancer. Which could all possibly lead to a preventable death. Don't become a statistic.

So that's my challenge to all of you. Be an example. Figure out the type of person you want to be (not only in terms of health, but in qualities/morals/standards) and be an example of that person. Surround yourself with like-minded people who strive for success, are goal-oriented, and have similar values. (As they say misery loves company, well so do positive-healthy people.) Surrounding yourself with positive and staying positive, yields positive results. I challenge you to be an example of a person you admire, who you are proud to be. Be an example.

The Marketing Monster Strikes AGAIN!

How many times have you walked down the aisles in the grocery store and thought "hey that sounds healthy, like it will help me reach my fitness goals"? (If you haven't had one of those moments, think of a time you chose a "CORE" bar because you want better abs, or a "Think Thin" protein bar to lose weight, or Naked Juice to try and cut back on artificial ingredients and sugars....) Well think again. The reasons why all of these products sound so great is they are marketed to make consumers purchase them. I cannot stress enough to please, please, please read the ingredient labels and nutrition facts to the foods you are consuming. If it sounds healthy and tastes like a Snickers bar - truth be told, the product you are eating probably has more sugar and calories than the candy bar you are trying to avoid. Example, grabbing a CLIF bar because they are easily available, quick ready snack/meal when you're on the go and it's healthy, right? WRONG! CLIF bars contain 42 grams of carbohydrates and 22 grams of sugar. Also, the primary ingredient is brown rice syrup (not helpful at all if your goal is to burn body fat or lose weight) and the company uses a soy based protein which is known for causing digestive stress, inflammation and thyroid issues. CLIF vs Snickers? Well the Snicker bar still loses but not by much. The common candy bar includes 34.5 grams of carbohydrates and 27 grams of sugar. All of the ingredients are pretty much garbage for your body if you are attempting to reach any means of a fitness goal.

Juicing and cleansing is good, right? Well since I'm a super busy individual, I'll take the faster, easier route and grab a Green Machine Naked Juice! (Anything that happens easier and faster is usually not the route to take when working towards LONG TERM results.) After a class action lawsuit against Naked Juice, the Pepsi brand has had to remove the "All Natural 100% Juice" unfulfilled promises of the labels. 9 million dollars later, the company has had to remove all of the misleading labeling. Low and behold, Naked Juice contains ingredients like Fibersol-2 (a soluble corn fiber that acts as a low calorie bulking agent) and fructooligosaccharides (sounds healthy? - an alternative sweetener) as well as a wide array of other artificial ingredients like calcium pantothenate (synthetically produced from formaldehyde) and genetically modified soy.

It takes time to prep and make meals, it takes time to make your workouts, it takes time to take care of YOU. So don't be your diet - neither cheap, easy nor fake!

Nutrition Nutrition Nutrition.

Ever heard the saying "you can't out exercise a bad diet?!?" If you haven't, now you have! Proper nutrition is going to be 70-80% of your results and that is whether your goals are losing weight or gaining muscle. It is extremely important that the energy we put into our bodies is the best source of fuel to optimize obtaining the results you are looking for. I cannot stress to my clients enough, that no matter how hard they work at the gym they will not lose weight if they are not eating correctly. Although, they tend to feel more energetic and stronger, they still fit into the same size jeans and the scale hasn't budged.... I will often ask each individual I work with what they ate for that day, how their nutrition is, or ask them to log their food. This is the hardest, but most important lifestyle change to be made and typically, only those who want it the most are willing to go to any lengths to get it.

You must MAKE time to plan your meals just like you MUST make the time to workout. I totally get that life happens, because trust me, it happens to me too. The time you take to suit up and show up will really make all the difference in the world. So just do it!

Taking Care of YOU

How we view ourselves and our world will directly impact our fitness results. Think about it, if you sit there and talk bad about yourself, surround yourself with negative people who bring your morale down, think about the things you "can't" do - how likely do you believe you will be able to conquer your goals? In order to achieve success you must have the right mindset and the right approach. First and foremost, if you aren't happy with your body, your lifestyle or anything in general it's up to YOU to make it better. It might be scary, intimidating, frightening or whatever; however, stepping outside of your comfort zone to make progress on the situation is going to be essential to make any positive changes and see any results.

Another thing that drives me nuts, whenever someone talks negative about themselves. YOU NEED TO SHOW YOU AND YOUR BODY LOVE. Even if you don't necessarily like how your body looks right now, you should love and accept yourself the way you are. Slowly begin to change that stinking thinking attitude to one that is loving and accepting. Tell yourself 'I am well on my way to (insert your goal here)'. You have to begin somewhere, and progress (even slow progress) is still moving in the right direction - SO DON't GIVE UP. It saddens me when I hear others (including other fitness professionals) bashing on themselves. Remember to keep your chin up, love yourself, and you are well on your way to victory!

H.I.I.T. High Intensity Interval Training

Some of you may be familiar with high intensity interval training (HIIT) if you're not HIIT describes any form of training that has one alternate between bursts of intense activity and periods of less intense activity, or even rest. An example of this would be sprinting on the treadmill at 90% of your max heart rate followed by an interval of a moderate intensity around 60-70% of your max heart rate.

Why is HIIT the new thing? How does it benefit you? Let me explain...

HIIT was developed by track coaches to better their athletes cardio endurance and has crossed over into the fitness community due to it's fat burning benefits. It has been found that HIIT has better fat burning capacity than most cardio programs out there. HIIT training is a better calorie burner throughout the workout which will improve your body's ability to metabolize fat for fuel through it's EPOC (excess post exercise oxygen consumption) after your workout is over.

Gluten & Wheat vs. The World

Many of us have been suckered into the belief that wheat products are healthy, full of fiber and nutrients. Did you know that if a loaf of good ol' wheat bread is not labeled "100% Wheat Bread" chances are you are eating bread that is chock full of added molasses to give it the desired 'wheat' coloring? I find this super unsettling, that not only would food manufacturers do this to us, but that they would give us false hopes when we are attempting to better our lives and wellness. After reading more, you may find it unnecessary to keep bread and wheat products in your diet all together.

Gluten (from Latin 'gluten', GLUE)  is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture. - Gluten also takes between 3-4 months to move through the body, this paired with our arch nemesis, wheat, sets us up for a dangerous track on our fitness journeys.

Wheat bread is totally different than what it used to be, and wheat can be found in everything from vodka to lip stick to the seals on envelopes. Two slices of wheat bread can raise your blood sugar more than two tablespoons of table sugar - YIKES! Gluten is also more likely to cause inflammation within the body and also holds a lot of responsibility for America's rise to obesity and diabetes.

Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats. There are 21 million cases (possibly more) of Celiac disease as well as other gluten related issues affecting Americans. 99% of people who have gluten in tolerances are NOT diagnosed.

Another problem with gluten, is similar to all things bad for you, it's also addicting. Gluten contains 'exorphins' which give us the endorphin rush feeling of a runner's high, which bind to the receptors in your brain causing the addictive tendencies of a crack addict. Hence, there are reasons why people never choose to binge on broccoli, but will on cookies & cake. 

This might be an information overload, but just make certain you know how to read a nutrition label, know what is in your food, and find out what foods you may be sensitive to. Not only is getting your food sensitivity levels important for hitting your fitness goals, but it can also aid in overall health and functionality.

Eat Clean. Train Mean. Get Lean.

Working in the fitness industry I've come to find that typically, when it comes to goals, nearly everyone mentions that they want to "tone up". Usually what I find also is that this means something differently for everyone. What does being "in shape" or "toned" mean to you? Is it a part of your goal?

Defining what you are looking for or what your goals mean to you is extremely crucial in finding which path to take to get you there. Being as specific as possible is going to help make your goals measurable and keep your motivation up! If you are new to working out, or need assistance in nutrition, it would be in your best interest to find someone who is professional and has the knowledge to share with you. Keep in mind your body/nutritional needs will be specific to you so it's important to find someone to guide you on your fitness journey to a healthier and happier life. Results are a lifestyle change, not something that will occur through a magic pill or happen over night. So remember to be patient, loving and kind to yourself as you are going through all of the changes.

Writing down positive sayings or mantras and keeping them in places you view often will also assist in keeping your positive, go-getter attitude running high. Also, I've kept some flash cards with mantras written on them in my pocket throughout the day for a little pick-me-up and it works great. So, make sure to write your goals as specific as possible (either save them with pen and paper or electronically), track your progress (measurements & photos), seek assistance if necessary, and keep your chin up because you are well on your way to a healthy, fit lifestyle.

Summer *Kale* Recipe

This summer I have been hooked on kale salads. Kale is a nutrient-dense super food containing a high potency of vitamin A, vitamin C, vitamin K, copper, potassium, iron, magnesium, and phosphorus. This leafy green has been linked to many anti-cancer health benefits and is rich in antioxidants. 

I recently came across this recipe for Summer Kale Salad. I guarantee you will not be disappointed you tried it!

Ingredients:

4 Cups fresh kale leaves, shredded

1/2 honeydew melon, diced

1/2 Cup sliced almonds (optional)

1 Cup blueberries

Juice of 1 lemon

1 tbspn honey

2 tbspn olive oil

Sea salt & cracked black pepper to taste

1. In large bowl drizzle 1 tablespoon of olive oil over kale and massage (yes, massage your kale) with your hands for 5 minutes.

2. Add melon, blueberries and almonds to the bowl.

3. In another small bowl, whisk together remaining ingredients and pour over kale. Toss to combine. Let stand in the fridge for at least 15 minutes prior to serving.

Back in Action!

I apologize to everyone for my break in blogging. Life happens and I let other obligations take priority to time I could have spent writing to ya'll. :) For many of us, I know this typically happens with gym routines, meal planning, and overall fitness/health goals. The key to success in all aspects of life is MAKING time and MAKING priority for what is important. Needless to say, I am back in action with my blog and I'm going to be finding my balance again with everything that keeps me on track, focused, happy and healthy.

How has your progress been coming along with your fitness goals? Another motivator to keep your focus is to track everything. From your workouts to your measurements. I would highly suggest to take pictures of your progress, log your meals and workouts, and watch your results happen. With your dedication, motivation, and hard work anything is possible!

The Power of Yoga

Yoga has been around for over 5,000 years and could be considered a 'trend' in the fitness industry; however, are you aware of all of the great health benefits created through getting your Yoga on?

'Asanas' are yoga poses which usually include a breathing pattern as well as a form of meditation. Clearing/ quieting the mind to connect closer to the body and get a little bit more in tune with your being. Some yoga classes are purely designed for relaxation and some are designed to help improve range of motion and find new ways to move your body. In challenging your body, you will notice an increase in flexibility, strength, and balance. All in which will aide your body in improving your posture, and strengthening your stabilizing muscles of your core.

In my personal experience with yoga, after an hour long session of breathing, posing, stretching, and clearing my mind - I feel as if the physical stress and tension that can build in my body lifted. The next day I wake uplifted and energized throughout the day. In knowing this, I definitely keep yoga as a regular part of my weekly workout routine.

Keep in mind, if you are new to the realm of yoga to take it slow. Challenge yourself by stepping outside your comfort zone, but be mindful of what your body can and can't handle. Be safe. If you have joint/spine/neck issues, ask your medical (or fitness) professional whether they believe that yoga is a good fit for you at this time. If not, work with them to get to a point where you can add yoga to your routine.

*Namaste*

Does Easter = Chocolate?

Like most holidays, the one we are about to experience on Sunday, is typically loaded with a large meal accompanied by candy, pies, desserts, you name it. So before you decide to indulge on a huge feast topped off with your favorite chocolate bunny,Cadbury egg or marshmallow chick just take into consideration all of the hard work you have put in at the gym, planning meals, taking the time to work hard and get the results you want - and think twice. I'm not saying don't eat with your family and enjoy your holiday. What I am saying is think about what you are choosing to eat before you eat it, moderate your portion size, and limit your intake of sweets. Do Easter smart and don't feel bad about it the next day. :)

Another quick tip that may help you keep success while celebrating Easter with your loved ones - make sure to drink LOTS of water! This will help you feel fuller and keep you hydrated. Also, educate your loved ones about your health journey. Enlighten and share with them how it's made you feel and why you are adapting new strategies in your life to fulfill it with health, happiness, and longevity. It's always nice to have more people supporting you and they may even want to join in! 

Have a wonderful Easter! 

Did you take your vitamins today?

Since we were all kids and had our parents begging us to take these little suckers every morning, do you still remember to take your vitamins on a daily basis? And do you know just how important popping these nutrient dense tabs in the morning can help you reach your goals? Vitamins are essential for proper body functions and the body can only get these nutrients through diet - our bodies cannot make them.

Most of us do not know how much of our diet is supplementing our bodies needs for different nutrients. Not only is this the case, but if your body is 'hungry' for a specific nutrient it will make your appetite increase and may be counteractive towards your meal plan. So taking a MULTIVITAMIN is extremely important.

What is the craze with FISH OIL you may ask, and how may it benefit you? Well fish oil is an omega-3 fatty acid (the good kind!) and will help reduce over all inflammation in the body. Fish oil also aides in keeping the body's heart healthy, as well as has been shown to decrease levels of anxiety and depression. With that being said, who wouldn't want to take the anti-inflammatory, heart-healthy happy pill?

I don't know about you, but with experiencing the change of seasons my allergies are flaring. Something I have noticed with taking more VITAMIN C, is that my symptoms are more subdued and it's easier to breathe and feel more at ease. Vitamin C has been proven to be one of the safest and more effective nutrients that may not cure allergies or the common cold; however, it has been linked to protect against immune deficiencies, cardiovascular disease, prenatal health problems, and even skin wrinkling. It is suggested that 500 mg a day is a healthy dose to take it.

Find a vitamin that is a higher quality pill (or chew-able if you opt for that) and just make sure to get your daily dosage that will boost your immune system and help your body feel and work to it's potential. <3

Personal Growth

This is a little off normal helpful hints/tricks/tips for optimum fitness health success that I usually write about but I was thinking to myself today... why do I blog? Welp, I like to write to aid in other's successes and motivate the world to be a healthier, happier, and live a life booming in confidence. Personally, I also like to learn, grow and become the person I was meant to be (healthy, happy, successful, confident, etc). Not only that but the person I WANT to be! Plus, my biggest passion is Health & Fitness.

As a part of my personal quest for knowledge and growth, I have jumped headfirst into a great many projects. I am busier than I have been, with a huge agenda, and I LOVE IT! Keeping busy is a great thing for me because it forces me to balance my schedule, plan, and make time for the things I need to. It forces me to make a choice - and (hopefully) make the right one at that. Not only that but I sleep better at night after a big day of all the days tasks. What I've also found extremely helpful in keeping my agenda organized, is I make a list in the morning of the big things that need to be accomplished that day (and the little things too, but they are noted differently on my list) and I check them off as the day goes.

So today, I want to ask you, what are you doing for your health and fitness? What are you doing to reach your goals? If you need more help or some more insight on what to do, where to go, etc. Find someone and ask (PS you can always ask me, I'm more than eager to help and I love meeting new people)

Step outside of your comfort zone today. Learn something new, do something you never thought you would have dreamed (no matter how big or small the task may be) it will help you grow as a person.

If you are interested in an at home approach you can always check out this website. It is full of fitness programs, meal replacement ideas, and knowledge that may assist you in accomplishing your fitness dreams. CLICK HERE
I'm not saying that this link is the only way. It's just many different routes one could choose. *Cheers* to your health!

If You Think You Can, You Will

How many times have you caught yourself bombarded by your own negative thinking? It's sad, but true to say that you are the one who got yourself there and your negative thinking may be what is keeping you from a life of happiness and hitting your goals. YOU choose your own destiny and YOU make the choice to be happy.

So rather than talking down to yourself, and getting caught up in a slump. Talk yourself up! I am a big fan of mantras and positive self talk. When those nasty little negative thoughts begin to creep in your mind, counterattack them with some positive thinking. The biggest battle is going to be a mental one through your fitness journey. Life is wayyy too short to be mean to ourselves, and it makes a much nicer world to be more positive.

Remember, today you get to choose your attitude and what kind of day it is going to be. Life does happen and situations may come up that are out of our control, but you get to decide how you are going to handle them.

P.S. Don't forget to smile. :)

To Stretch or Not to Stretch?

We all know that those few extra minutes spent at the gym stretching are oh so tedious especially if you are rushing to beat traffic and get home to slurp down a protein shake for muscle recovery.... right? Well these few extra minutes are not only going to enhance your flexibility, but assist in your athletic performance and help prevent injury. Who wouldn't want to stretch?

Overall flexibility is key to improving your athletic performance in different activities. It aids joints to move through their full range of motion which will decrease your risk of injury. Stretching also increases blood flow to your muscles. Ideally, it would be best to include stretching before and after working out to make sure your body is working at top performance and preventing injury.

If you are all out of ideas for stretching or think it's a little too tedious at first, try a yoga or pilates class. Not only will you be switching up your workout a bit, but you will stretching them while you work!

Why Your Sweet-tooth May be Harmful to Your Health

Why is Sugar the culprit you may ask? Not only does sugary sweets and drinks cost you a lot of calories without creating that full-feeling, which may lead to weight-gain, but sugar may be your enemy as far as overall health is concerned.

* Sugar negatively effects your immune system. After having a sugar craving and eating those oh-so dangerous Girl Scout cookies, your favorite soda or a candy bar, your immune system is temporarily bogged down and is unable to respond to challenges. This can last up to a few hours, so if you are constantly reaching into the cookie jar, you might want to think again if you do not want your immune system to be struggling to keep up with your bod.


* Sugar promotes inflammation. Inflammation is an immune response, and not always a bad thing; however, consuming sugar in excess may lead to unnecessary inflammation that will endorse aging as well as disease.

* Sugar weighs down the release of the human growth hormone. The human growth hormone (HGH) is a peptide hormone that stimulates growth, reproduction, and cell generation in humans and animals. Our bodies make it naturally and if you want to slow down the aging process, you will want as much naturally produced HGH as your body is willing to make! Avoiding foods that are high in sugar will keep you looking young (of course accompanied with a great workout routine and meal plan!)

* Sugar raises insulin levels. After indulging in sugars, your blood sugar will go up, this will result in your insulin levels spiking which will make your pancreas produce a bunch of insulin to help clear out all the sugar from the cells in your blood. As the blood sugar goes down, your insulin levels will go down to normal again. If you do this far too many times and over-work your pancreas by flooding your body with sugary treats, eventually your pancreas will shut down and you will become an insulin dependent diabetic.  I'm just saying it can happen.

I highly suggest reading all of your nutrition labels prior to purchasing food at the store. It is extremely important to be aware of everything you are putting into your body. The cleaner the better! Eating foods in their natural form (unprocessed, no chemicals or additives, preservatives, etc) is going to be much better to achieve success as far as your fitness goals are concerned. You will also feel more energized and balanced throughout the day with of those 'crashing' feelings.

Water.... Our Body's Need for H2O

I understand that water may be super boring to drink compared to some sugary-high-caloric tasty beverage one may find at the grocery store. (I was looking at a regular fruit punch flavored Powerade the other day with 2 servings in the bottle it had 32 GRAMS of SUGAR per serving = 64 GRAMS/ 5 TABLESPOONS of sugar if one were to consume the whole beverage in one serving.) When eagerly attempting to be healthy, or if you are trying to lose weight, this will become a problem...

Water is vital to the body because our bodies are 70% water. We need to replenish and maintain our balance of bodily fluids. So, if you are killing it in the gym and have a serious sweat going, you my friend will need to drink even more water to keep your body hydrated.

Water also can aid in calorie control. If you are properly hydrated and keep drinking water, your body will feel more full and lessen your desire to snack between meals or eat something that may not be on your meal plan. Also, substituting water for those high calorie drinks will also aid in cutting back on some calories.

Water also helps energize your muscles. Therefore, if you are dehydrated and slacking in the water department, you will feel weak. Cells that do not maintain their balance in electrolytes tend to shrivel, and will lead to muscle fatigue. This will definitely become a problem when you are hitting the gym!

Water will also keep your skin beautiful. Our skin is the largest organ of our body. Why wouldn't we want it to look beautiful and take care of it?! Drinking more water will approve the appearance of our skin. Dehydration will cause skin to appear more wrinkled and dry.

Water aids your kidneys in transporting waste out of the body. Our kidneys help cleanse our body of waste and toxins through urine as long as it has the fluids to help them out!

Typically someone should drink 3-4 Liters of water a day. If you think that you drink plenty of water, but aren't aware of how much you are taking in.... count! I have a half gallon water bottle that I carry around with me all day, and I make sure to fill it up twice!

*If you get bored of drinking water, you can always mix it up! I like to squeeze some fresh limes into my water jug, throw in some mint leaves, some thinly sliced cucumbers and have myself a tasty refreshing glass of h2O.