Healthy and Strong Challenge #5

Did you know that drinking more water has some SERIOUSLY awesome health benefits? Think lose weight, more energy, bright and clear complexion, better sleep, less sickness and more!

Please read this great article --it will fire you up on wanting to drink LOTS of water! This weeks challenge is...DRINK WATER!

Healthy and Strong Challenge #5

Drink at least 64oz of water everyday

I have a serious problem with this. I know that I don't drink enough water. I get busy and forget. So I have decided to measure out 64 oz of water in a pitcher each day and leave it on the counter all day with a glass as a reminder. The last few days I have tried this and it is working. I am drinking the water, but man it feels like A LOT, which just goes to show that I have not been drinking even close to enough! Also, I am going to the ladies room constantly which is very annoying. I have heard that my body will adjust--I sure hope so:) ***Ha ha--I just realized that I made a mistake--my pitcher is a gallon and for some reason I thought that was 64oz--which has been so hard for me to drink! I just looked it up and a gallon is actually 128oz. I have been drinking A LOT of water! No wonder it has been so hard:)

Do you drink enough water? If so, how do you do it?

**Also, I have my weekly menu up top in the tabs--what do you think? Should i leave it there each week? Or go back to making it a post?

**Enter the Sports Mom $100 giveaway here.

Living Healthy and Strong Challenge #4

Ok are you ready for the next challenge?

First of all, I am sorry about last weeks lack of a challenge--Spring break was a little crazy around here.--I tried to stay true to the first three challenges though. How are you doing? Is anyone still doing this with me? Hope so!

Challenge #4: Weight Train

For years I have been hearing about all the research that boasts AMAZING benefits of weight training for women. It is truly compelling.

Studies have proven that women who add lifting weights to their exercise regimen:

* lose more body fat and keep it off. Did you know that having more muscle actually increases your metabolism--so you are burning more calories even while you sleep! Cool, huh?!

* feel better physically (stronger--can do more and have less injuries,They also suffer less back pain and arthritis) and emotionally (weight training has been shown to fight depression and helps women feel more confident and capable).

* live healthier lives. Weight training decreases a women's risk of osteoporosis, heart disease and diabetes.

And the benefits go on and on! Also I have learned that the weight training will not make you "bulk up" You will develop muscle tone and definition though! Sounds good, huh?!

If you want to read more go here or here.

Will you commit with me to Strength Train at least 2 times a week?

You can start with using your own body as resistance (like push ups and sit ups--look up other simple exercises online). When you are ready pick up some hand weights at Target or Walmart for under $20 to get started, look online for beginners programs or go to the library and check out a book.

I like DVDs and have been using these two recently:

Abs Diet Workout for Women-This was a great place to start. It is a 25 minute workout to do the strength training segment and the abs segment. It is not overwhelming and feels great!

30 Day Shred with Jilian Micheals-This is a great strength training DVD--it is only about 20 minutes too and has three different levels that you can progress thru.

Figure out what works for you....and get lifting!

And for those of you who already do this, we would love to hear about what works for you!

PS

One of my readers told me about an organized challenge (you know with accountability and a prize for the winner:) here. I checked it out and decided to join. It really supports what I am trying to accomplish. If you join too, let me know so we can cheer each other on

Healthy and Strong Challenge #3

Challenge #3: Get Moving!

Did you know that just 30 minutes of exercise a day can do wonders for your health? I recently read this article from the Mayo Clinic about 7 benefits of excerise--including preventing disease, boosting energy, losing wieght, happier moods, better sleep and more! Click here for the full article. Another great article here

Will you commit with me to be active for at least 30 minutes everyday (or at least 6 days) this week?

I have enjoyed a brisk walk around my neighborhood, alternating running and walking on my treadmill, even runniing up and down my stairs (when the power was out and it was storming--yeah, I felt funny doing it, but it was actaully a good workout:) and different excercise videos.


Have fun and let us know what you are going to do!

Living Healthy and Strong Challenge #2

(Favorite snack is Salsa and baked chips--use a light mist of olive oil on the chips instead of Pam)

Challenge #2: Eat Five to Six Meals a Day

Studies have shown that having 'less food more often' has numerous health benefits including preventing the blood sugar fluctuations that contribute to overeating and to fat storage while increasing your metabolism and lean body mass. (I used the books Flip the Switch. Proven Strategies to Fuil Your Metabolism and Burn Fat for 24 Hours a Day and The Abs Diet for Women to learn more about this subject)

There are so many studies documenting the facts that if you want to look slimmer, feel fitter, and live longer, then you need to eat more often. A study in Japan found that athletes who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the ones who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals. Interesting, huh?

There is science to support that more meals work, but the common sense reason is that it helps me feel satisfied and full. This reduces that temptation to eat junk food because it is fast and easy and/or to evereat because I am STARVING:) I am noticing a big difference in my energy throughout the day and I have lost a few pounds since commitiing to eat smaller meals with healthy snacks in between. It feels great!

I must wrap this up, I have a little boy waiting to play Connect Four---but I will post our dinner menu later this evening AND lots of easy and healthy snack ideas for those mini meals.

What healthy snacks to you love?