The Greatest Sports Drink of All!

Question: Which “sports” drink promotes fat loss AND also promotes muscle growth?

Answer: Water. Drink plenty of it!

This week’s “Bonus” post comes from the “Fit Tips” newsletter that I offer to all new clients. I decided to post it this week because, as with the previous post, it is a fundamental aspect of fitness. In fact, besides proper nutrition, water is the most important aspect of fitness. People way more knowledgeable about the details of human anatomy and physiology can explain exactly how water does all the miraculous things that it does better than I can. However, what’s important is that you know that you should be drinking plenty of water each day. I’m going to tell you exactly how much and also give you a few basic facts about water consumption. I’ll leave you with some very easy things that you can do to make sure you meet your daily water intake needs.

Question: How much water should I drink each day?

Answer: Ten (10) 8 oz. glasses is about 2/3 of a gallon. This is JUST enough for the average person! The more active you become, the more water you need to consume. Aim for 1 gallon per day.

Here’s some trivia to help you understand why:

  • Water makes up about 60-75% of the human body
  • Dehydration can occur with a minimal loss of water (only about 2-3%)
  • Water is a great appetite suppressant and will help burn fat
  • Water is great for detoxing the body of harsh chemicals
  • Water helps keep the skin tight and smooth
  • The more overweight you are, the more water you need. For every 25 lbs. you are overweight, you need 1 additional glass!

Now, here are some things you can do to make sure you get enough water.

1. Buy a water bottle! Simple enough. There are tons of BPA Free options out there. This way, you can carry your water with you and sip throughout the day.

2. When you’re at work, never pass by the water cooler without getting some water. It’s important to drink at least a small amount of water even when you’re not thirsty.

3. For every cup of coffee or alcohol you consume, you should be drinking 1 cup of water. (Easier said than done…I know. Give it a shot, anyway!)

4. Want some chips or something sweet? Drink a glass of water first. Then see if you still want it.

5. Mix up your water intake: Spring Water, Club Soda, Seltzer Water and Herbal Tea all count towards your daily totals.

Water serves you in so many ways. It aids in digestion, helps fuel your workouts, helps burn fat, and promotes muscle growth. As soon as you consistently up your intake you will notice a change in how you feel and subtle changes in how you look.

So now that you’ve read this GET UP AND DRINK SOME WATER!

 Dream Fit. Live Fit.

One way to drink more water is to buy a water bottle and keep it with you! There are tons of great BPA Free Options.

A Personal Trainer’s Daily Meals (AKA “A day in the life”)

One of my most favorite questions from family, friends and clients is:

What do you eat, exactly? Can you break it down for me?

I usually tell people that I eat relatively the same thing every day, with minor adjustments. I save space for my cheat meal on the weekend but I find that a consistent diet of the same foods keeps me on track. It also reduces my chances of eating things that are bad for me. Besides, if you hate to cook, like I do, you can make large portions of some of these things and have them ready to simply warm up and eat!

In this post I will give you a typical day’s worth of meals and show you that to be fit, you don’t need a lot of time and money.

Breakfast: Egg white omelette, turkey bacon and instant oats

  • 1 cup liquid egg whites
  • 1 whole egg
  • 4 chopped asparagus spears
  • 1 chopped mushroom
  • ¼ cup chopped peppers
  • ¼ cup shredded Parmesan cheese
  • 1 slice organic turkey bacon
  • ½ to 1 cup of plain instant oats

Pour egg whites and whole egg into a bowl. Stir. Chop asparagus, mushroom and peppers. Pour egg whites and egg into skillet. Put asparagus, mushroom, peppers and shredded cheese in egg whites. Fold into omelette. Serve with turkey bacon and oats.

Snack: Greek yogurt, chopped fruit and almonds

  • 1 cup Greek Yogurt
  • ¼ cup roasted almonds
  • ¼ cup fruit of your choice (I prefer bananas)

Simply pour 1 cup of Greek Yogurt into a bowl, mix with almonds and fruit. Then eat. Or, eat yogurt in container mixed with almonds and fruit separately.

Lunch/Pre-workout meal: Chicken breast, broccoli & brown rice

  • 1 Chicken breast
  • ½ cup broccoli
  • ½ to 1 cup brown rice

I like to cook several chicken breasts at once. This way, I’ll have them available for several days. I also prefer frozen vegetables and rice so I can microwave the entire meal at once.

Post-Workout Meal: Protein shake

  • 1 packet Shakeology
  • ½ to 1 cup of whole milk    or
  • 2 scoops of Protein Powder of your choice
  • Fruit of your choice
  • ½ to 1 cup milk

Currently I am using Shakeology as my post-workout shake

http://myshakeology.com/ReggieGooden

I find that it has all of the natural ingredients that I need to quickly flood my body with nutrients after a workout. I use milk and add one scoop of BCAA’s (Branch Chain Amino Acids) because my weightlifting workouts can be intense. The average person won’t need to do that. Just make sure you get a fair amount of protein and carbohydrates in your system immediately after exercise.

Dinner: Ground turkey, sweet potato, mixed veggies

  • 6 oz. ground turkey
  • 1 sweet potato
  • Mixed vegetables

As with the chicken breasts, I will also cook an entire package of ground turkey so that I will have multiple servings already prepared. Once cooked, poke holes in the sweet potato and microwave it. Also microwave frozen mixed vegetables.

Bedtime Snack: Chopped almonds and dark chocolate

  • ½ cup chopped almonds
  • 1 square dark chocolate

Technically this is not a meal but a bedtime snack. Since I live with a “choco-holic”, our house is usually never without the stuff. If you are also a “choco-holic “, then rejoice! Dark chocolate actually has many benefits when eaten in small quantities. It has antioxidants, can regulate blood sugar, lower blood pressure and is pretty rich in minerals. I’ll eat one square with a hand full of chopped almonds just so I can “slow” my metabolism slightly through the night.  If you don’t like chocolate (or fear having it around), then try a small portion (1/4 to ½ cup) of organic trail mix.

This is a typical day’s worth of food for me. It’s gotten me great results and I know that it can do the same for you! I am offering custom meal plans and training programs available for the rate of 2 personal training sessions. Contact me for details!

Dream Fit. Live Fit.