How to Drink More Water

Quote:  Work hard for what you want because it won't come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.

-Leah LaBelle

How to Drink More Water

By: Brian Neal

Water is essential for basic wellbeing -- all your organs and bodily systems need it to function, and health professionals always advise drinking enough water. But swallowing glass after glass of water is boring, and it can be hard to make sure you drink enough water every day. Here are some tricks to help you increase your daily intake and stay hydrated.

1. Drink first thing in the morning. As soon as you wake up, have a full glass of water before your coffee, tea or milk. Besides making you feel good, water rejuvenates your metabolism and keeps your body energized.

2. Get a cool water bottle. Sometimes you need to trick yourself to enjoy drinking water. Drinking from a cool bottle or container can encourage you to drink more and help make the process less of a chore.

3. Add flavor. You can make water more appealing by adding natural flavoring such as fruit juice. Squeeze half a lemon or orange into your water for a refreshing way to increase your intake.

4. Add fruit to your diet. Eating fruits with high water content contributes to your daily intake. For example, watermelon is 80% water, tastes sweet, promotes healthy body functions and contains lycopene, an important antioxidant.

5. Exercise regularly. Regular exercise can make you thirsty and encourage you to drink more water. Some people find it easier to drink water after their heart rate returns to normal, while others can sip comfortably as they exercise.

6. Drink on an empty stomach. Trying to drink water on a full stomach can be uncomfortable. Wait until your stomach is empty for an easier way to drink more water.

7. Keep a water bottle with you. Having your water bottle nearby when you take work breaks, watch television or go out for a walk will help you consume more water throughout the day.

Our bodies need water to function well and the importance of staying hydrated can't be overemphasized. There is no minimum recommended amount to drink -- your needs can change depending on your activity level. If you are thirsty, your body is telling you that you need more water, so drink as much as you need to stay hydrated.

www.BrianNealFitness.org

Ways to Boost Your Metabolism

Quote:  True happiness... is not attained through self-gratification, but through fidelity to a             worthy purpose.

-Helen Keller

Ways to Boost Your Metabolism

By: Brian Neal

Everything slows down as you get older, and your metabolism is no exception. A slow metabolism can lead to a number of health issues, including obesity and hormonal problems. A metabolism boost will help your body use the foods you eat appropriately and avoid weight gain. Here are 10 tricks to boost your metabolism every day.

Speed up

When you're working out, walking or doing household chores, double your speed for 30 seconds, then return to your normal pace. Each burst of speed will boost your metabolism, and help you burn energy more efficiently through the day.

Get plenty of Omega-3s

Omega-3 fatty acids, obtained from a diet rich in oily fish, will help to boost your metabolism. According to the University of Maryland Medical Center, Omega-3 fatty acids can help with the symptoms of depression and diabetes, prevent heart disease and provide a healthy metabolism boost.

Increase muscle tone

Muscle may weigh more than fat but it also burns more calories, which makes the metabolism work harder. Each pound of muscle burns around 6 calories a day, while a pound of fat only burns 2. That may not seem like much, but knowing that muscle burns three times as many calories as fat -- as well as looking good -- should be enough to get you building muscle tone.

Regular exercise will build muscle and boost your metabolism, and you don't necessarily need to hit the gym. Walking, swimming, cycling and even housework count as exercise.

Drink green tea

Green tea is an excellent source of natural antioxidants, which is great news for your general health, as antioxidants mop up disease-causing free radicals in the body. The active ingredient in green tea, catechin, helps increase fat oxidation and boosts the metabolism.

Don't cut calories too drastically

When you're trying to lose weight, the first thing you think of is cutting calories. However, if you cut back too much, your body thinks starvation is looming, and it's likely to slow down the metabolism to conserve energy for the lean times it presumes are ahead. This mechanism is a throwback to hunter-gatherer days, so you need to eat enough calories to circumvent your body's reaction.

Eat early

Don't skip breakfast. Shortly after waking up, your metabolism revs up for the day ahead. Eating breakfast helps to get it going early in the day, and once it's revved up, it keeps going.

Channel your inner cow

Graze -- eat small healthy snacks -- throughout the day. This keeps your metabolism at peak performance. Grazing can help you consume fewer calories during the day, since you never become very hungry, so you're less likely to binge eat.

Buy organic or grow your own

Fruits, vegetables, and grains that are grown organically have no pesticide residues that can find their way into your bloodstream. Exposure to these toxins will slow down your metabolism by interfering with the internal temperature gauge that determines your personal metabolic rate.

Drink plenty of water

Your body needs proper hydration to process calories efficiently and stay healthy. To stay well hydrated, drink at least one glass of water before each meal and snack, and don't allow yourself to become thirsty. Water also blunts the appetite, so you're likely to eat less.

Drink coffee - but not too much

If you're a coffee drinker, then you are probably aware of the benefits of increased energy and enhanced concentration. In addition, black coffee in moderation can help give you a good boost to your metabolism.

It's good to give your metabolism a boost at any age, but it's particularly important as you get older. Whether you are trying to lose weight, or just need more energy throughout the day, these tricks will give your metabolism the natural boost it needs, with no risk of side effects.

Always consult your physician before beginning any diet or exercise program.

www.BrianNealFitness.org

Motivation Tips for Running Your First Half Marathon

Quote: Because of your smile, you make life more beautiful.

-Thich Nhat Hanh

Motivation Tips for Running Your First Half Marathon

By: Brian Neal 

Running a half marathon is a major accomplishment for many people, an item to check off the bucket list.  At 13.1 miles, a half marathon is long enough to be a serious distance run, but not so long that it feels like an impossible feat. Starting and maintaining a training regimen is tough, but with planning and determination, anyone can successfully train for their first half marathon.

The first step in your training plan should be registering for the big race. Half marathons are increasingly popular, so a quick online search should give you plenty of options for upcoming races in your town. Pick a race that is far enough in the future to allow you time to train, depending on your fitness level.  If you are new to running, you'll want to choose a race six months to a year in advance. Once you've paid the entrance fee and have a date written on your calendar, you'll feel more motivated to begin a serious training plan.

If at all possible, find someone to sign up to run the half marathon with you. Not wanting to disappoint your running companion can be motivation when you might otherwise quit. Checking in on training progress and sharing stories of rainy runs and sore muscles makes the grueling process just a little easier.

After you've signed up for a race and found a running buddy, it is time to formulate a plan. There are plenty of free training plans available online. A good training plan incorporates different types of workouts: long runs, hills, intervals, etc. Tailor your plan to fit your schedule; for example, your training plan may have you doing a long run on Sundays, but maybe Tuesdays work better for you. Make alterations as you need to, but try to keep the intent of the plan as best you can. Your training will have you building mileage each week, which is important in building your stamina and preparing you for the big day. It's also important to take advantage of your scheduled rest days. These rest days are vital to your overall running success because they allow time for your body to recover and re-energize. A rest day can include yoga, walking or some other form of gentle exercise, but no running, strength training or anything else strenuous. 

Be patient with yourself. You probably will have a setback at some point in your training. Travel, illness, injury or just plan laziness can cause you to slip up at times.  When this happens, just forgive yourself and pick up where you left off. 

Finally, carve out time for running. No matter how busy your life is, if running a half marathon is important to you, you will find the time to train. You will probably have to sacrifice something else in your life: sleep, personal time, hobbies, TV time, going out with friends, etc. So if you make peace with that fact now, it will be easier to stick to your plan and achieve your goal. To guarantee your success, you should schedule time for your workout, whether that means getting up an hour earlier, running during your lunch hour, or hitting up the treadmill in the evenings. Just schedule it and be consistent.  

Running your first half marathon is worth the sacrifice, fatigue and soreness.  Not only are the health benefits worthwhile, but it is exhilarating to achieve a personal goal by your own strength and endurance.

www.briannealfitness.org