Personal Trainer Wisdom: What is the proper amount of water that we need? While the general recommendation of 8 cups per day may be an adequate guide and goal, ultimately you need to be mindful of your physical self to determine your true need. Chances are that you'll never feel a burst of energy with enough water. On the other hand, you will feel tired or experience cramps when dehydrated. Check-in with your body every hour and assess your need before there is a deficiency.
DRINK A GLASS OF WATER
The Institute of Medicine suggests that as much as 75 percent of the population is dehydrated at any given time. Unfortunately, drinking inadequate fluids can make you feel hungry, put a strain on your kidneys, and can make it harder for your intestines to effectively and expeditiously digest food.
Personal Trainer Wisdom: Is there enough research to support this claim? I'm not sure yet. One thing we know for certain: Your hip flexors tighten while seated and may tilt your hips in a compromising position. Translation: Give your back some relief and extend your body from its sitting, flexed position.
Those long hours behind a desk are no friend to your waistline or health in general. However, it only takes a minute to combat the deleterious effect of this all-too-common habit. Researchers in Melbourne, Australia have discovered that alternating sitting and standing, as opposed to lengthy periods of just sitting, can reduce blood sugar highs and lows that can lead to hunger pangs, so if you’ve got a little time on your hands, stand up.
Personal Trainer Wisdom: Nevermind the miniscule amount of calories burning hugging someone (a little weird). No doubt about it: Giving hugs can lead to more positive interactions in your life...which may lead to less negativity and stress
GIVE SOMEONE A HUG
If you’re into it, and they’re into it, go ahead and give someone you love a big bear hug! Not only can giving your sweetie a squeeze burn a few calories, it can also improve your overall health. In fact, researchers at the University of North Carolina and the University of Pittsburgh have discovered that hugging can reduce your heart rate and blood pressure.
Personal Trainer Wisdom: Breathing...meditation...mindfulness...know these terms-they're probably missing from your life. Anytime a personal training client exhibits a limited range of motion or tightness in a stretch I always ask them to take a deep breath. You might be surprised how this simple strategy will reduce tension in the body and increase the range of motion. Just imagine what a collection of deep breaths and a focus can achieve during meditation!
TAKE A DEEP BREATH
Got a minute? Go ahead and take a few deep breaths. Mindful breathing is an easy way to relax when you’re feeling stressed, and research suggests it can help improve surgical outcomes, keep your heart rate steady, and lower blood pressure.
DO A ONE-MINUTE MEDITATION
All it takes is a minute to get a clearer mind and healthier body. Researchers at Johns Hopkins have found that meditation can relieve anxiety, physical pain, and even some symptoms of depression, so if you find yourself with a minute to spare, try channeling your inner om.
Personal Trainer Wisdom: How many hyperactive tea drinkers do you know? They always seem relaxed to me...especially as they sit, relax, and sip. Take note: You may need to slow down your life to improve your health. Don't forget that not all tea is the same. Read the box!
SIP SOME TEA
Not a coffee drinker? Not a problem! Sipping a glass of green tea can help increase your energy level and may even help you slim down faster. Just make sure you're opting for an unsweetened version — many of the green teas you'll find at the supermarket are loaded with sugar and high fructose corn syrup.
Personal Trainer Wisdom: Most strain to any part of the body isn't good. The same principle applies to your eyes.
REST YOUR EYES
A mere 60 seconds definitely isn’t enough time for a nap, but it’s plenty of time to give those peepers a break. The American Optometric Association recommends taking regular breaks from staring at your computer screen to prevent eye strain, so if you’ve got a minute to spare, give yourself some shut-eye.
How else can you improve your health in one-minute?
Zerobelly.com-Is the key to better health in your cup?
More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.
Author: Michael Moody Fitness with excerpt sourced from the article " 25 Ways to Get Healthier in One Minute " on Zerobelly.com.
"25 Ways to Get Healthier in One Minute" Review
In Chicago, there seems to be an endless number of personal trainers. How do you choose the right personal training experience for you? There are a number of things you should consider when selecting your personal trainer in Chicago. Here's my "choosing a personal trainer" cheat sheet:
-A professional, up-to-date website design: With the access to design templates and current research, your next personal trainer should present her or himself in the most professional way. Old research, poor layout design, and non-transparent pricing should raise flags. If they aren't willing to put the time into their "online resume", what makes you think they'll put anymore effort in your personal training sessions?
-The trainer asks you questions before your first workout: How can a personal trainer tailor a personal fitness program if she or he doesn't know your history in the gym, injury history, and goals?
-Your personal trainer corrects your posture and micro movements during your session: It doesn't matter if you're a trainer or not-all of us need our movements corrected from time to time during a fitness session. If your personal trainer never adjusts your position, mentions your posture, or reminds you of the muscles you need to engage, start to question her or his focus on you. We can't be perfect all the time. You hire a personal trainer in Chicago to help keep you in check.
Choosing a personal trainer in Chicago can be the best step towards a healthier lifestyle and a happier you. Unfortunately, the industry has grown so large that it makes it very difficult to decide on the best personal trainer (especially in Chicago). My advice? Obviously, I would love to personal train you. I approach personal training as an experience. I focus not only on exercise but nutrition and the mental wellness of losing weight or achieving any goal.
I also realize that many personal training clients prefer a group format or a military drill style (both of which I don't provide). No matter which Chicago personal trainer you choose, be sure to focus on your body first and recognize your strengths and weaknesses. Know your boundaries and pay attention to your sensitivity to specific foods. A real personal training experience in Chicago starts with you and you should know your body well before you push it beyond its physical boundaries.