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Wednesday, October 17, 2018

10 Tips to Drink More Water

If you follow me on Instagram, you know that I am doing the #last90day challenge from Rachel Hollis. I'm not trying to do more than the Five to Thrive. One of the 5 things is to drink half my body weight in ounces of water every day.

I struggle with getting in my water intake. I am not a water drinker. There is only so much flavoring you can put in it. I know you're probably thinking how am I trainer if I don't like water. Just because I don't like water doesn't mean that I don't still try to get my water in.

1. Drink water first thing in the morning. 
I have a water bottle on my nightstand and drink a little bit right when I get up.

2. Drink water from a straw.
This is one that I have heard both ways. Don't drink from a straw. Drink from a straw. To me, I think I drink more from a straw. I have a hard plastic bottle from Starbucks that I use around the gym.

3. Add fruit/veggies.
My favorite combo is cucumbers and lemon. Cassie Ho from Blogilates has a few recipes that I have tried too. I also like just straight lemon water. NO, not lemonade but water and with a lot of lemons.

4. Set an alarm. 
I use my fitbit and set several reminders throughout the day.

5. Tracking the intake. 
I use either MyFitnessPal or my water intake download from passion planner. It's great to say we are going to drink so many ounces but how do we know if we don't actually track it.

6.Notes
I have notes through the house and my phone reminding to do things.

7. Stock Up 
I drink only bottled water. The water where I live isn't always the best. So we do filtered water at home, but mostly bottled water. Sometimes I get gallon jugs and take with me to work.

8. Community
Let someone know your goal to drink more water. I know for me if I don't say anything to anyone then it is easy to fall off. No one knew I was doing it anyway so it's not that big of a deal. WRONG!! Tell someone. Tell me. Send me a message. I will help you!! We've got this!

9. Water Bottle
Drinking more water will be easier if you have something that you want to drink from. For me I use my starbucks hard plastic because it's something small and easy to carry on the gym floor. I also love my bkr water bottle.

10. Drink water before you eat
I remember reading a while back if you drink before a meal you are going to eat less. So if hungry try drinking some water before you eat.

BONUS
11. Invest in a filter
In the past few places we have lived the water quality hasn't been that great so we do bottled water but filters are great too. We go back and forth on purchasing a filter pitcher but we are horrible on replacing the filter.

Monday, October 15, 2018

Y'all I'm Sorry

Apologizing to my readers


I'm Sorry! I have been inconsistent with this space when I told you that I was going to be consistent. I know that most of you will tell me it's ok because it's my space. I can do what I want with it. I appreciate your grace and margin.

But I was listening to Taylor Bradford's Boss Girl Creative podcast. I am not sure what episode it was but I remember her talking about the readers and we need to accountable to y'all. I have been a bad friend. I have been that friend that says sure I'll meet you for coffee then either cancels or doesn't show up. 

If I didn't show up for our coffee its probably my own insecurities of that I am not going to live up to what I think you think of me. Does that make sense? Probably not, but it's what's going on up there. 

Trust me it's not you!! It's totally me!! It's not like I don't have enough to talk about or I'm not a good listener. I let my emotions get the most of me a majority of the time. I am also AMAZING at worry about things that don't even happen. 

I haven't talked too much about it on my blog or social media. I have depression and suffer from anxiety/panic attacks. Last week I couldn't break out my depression and own anxiety. It's really hard for me to talk about me because I can't explain it. I can't explain what's going on in my head. Then when I can't explain I get myself worked up into an attack. The other day I was talking to a co-worker about this and they mentioned what's one thing I am grateful for. The only thing I could think of is my job. 

But I promise y'all I will be better. I will be here for you. I will show up for our regular coffee date three times a week.

Wednesday, October 3, 2018

How to Plan a Workout

I haven't always been into fitness. I was the girl who was just naturally skinny. It was until recently that I wanted to serious about my goals. I wanted to be skinny but I wanted to be skinny fit. When I graduated high school I think I weight 97 pounds. I went to college and it wasn't until the senior year that I started gaining weight and I wouldn't come off so quickly. (I know, pity me.) Then I met my husband we went to the gym when we first started dating and continued until around our second anniversary. Life and work got in the way. It wasn't a priority for us. We would go out to eat more than we would want to work out.


I will be the first to admit I am not the best with nutrition. It is something that I am working on every day. I am constantly learned about nutrition. One of my goals is to research all the different "diet fads" out there and break them down, My hope to break it down so everyone can really understand what they are getting into if they decide to go keto, carb cycle, etc.

So I totally get falling in and out of gym routines. Making time for yourself is the best thing for you but probably the last thing that you think about. When I am doing a one on one with my clients, I always ask How many times a week can you realistically see yourself coming into the gym? I ask this because everyone will say I'm coming in every day. It's not reasonable. I don't want to set myself or anyone else up for failure.

If you have taken any sort of break from working out or just starting I would say start off 2 or 3 times a week for 30-45 minutes. If you have Planet Fitness membership and it has been a while since you have been in a gym I recommend the 30 minutes circuit. It's a great balance of cardio and strength training.

If you don't have a PF membership I would still recommend 2 or 3 times week no more than an hour. I would focus on total body workout. I personally like starting with my cardio and ending in strength training. There are so many different reports out there one way or another. I always tell people to try both and see what works for you. The ONLY time I will do strength training before cardio is when I plan to lift HEAVY weights. Cardio I would recommend getting on cardio you like. I like treadmills or arc trainers so I do spend most of the time on those. I do try and switch it up for a time to time.

For beginners (people new to the gym or coming back from a break) I would suggest starting out with machines with low to medium weights. Do 2-4 sets for 12-15 repetitions.
The next step after you feel comfortable with the previous workouts would be adding free weights to a few of the exercises. I prefer adding weights to the arm exercises - bicep curl, tricep extensions, lateral/front raises.


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Monday, October 1, 2018

The Contentment Challenge - October Goals - Halfway Point

One month down of The Contentment Challenge. We are half way through the challenge. September was eye-opening, to say the least. I realized how much I did mindless shopping or stopping to get things. I wasn't as awesome as I wanted to be but we are going to keep moving in October. September was a blur for a variety of reasons so I am hoping to get back on track for October.


I am still going to work on everything from September. We are going to work on decluttering things we don't use. Instead of reading I have been binge listening to podcasts. Right now, I am trying to finish up with Taylor Bradford's Boss Girl Creative.

In October I am going to add gratitude. I don't think I am an ungrateful person but I know I should be more in the moment. In September I realized that I plan hella in the future. I can't really talk about it right now, but I was trying to plan something that in so far in the future that I was stressing myself out. I decided that instead of trying to everything in a day one little thing per day. September and October is always a tough month for baseball front office.

I am debating on kickstarting another Gratitude Challenge. Last year I started but slowly stopped doing it.  Fingers crossed this year works better for me.

Theme: Gratitude

Verse: Psalm 46:10 Be still and know that I am God

Task: Start a Gratitude Journal through the Day one app. Goal is write 3 things everyday

Goals:
Read Kick Ass with Mel Robbins
Social Media free Weekend
Run 2 miles per day
limit caffeine to 20oz
Create a 1 year gratitude challenge (Inspiration from Esther at Local Adventurer)


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