All you need to know about water.

All you need to know about water.

Water, so simple (drink it!).  Yet, so complex (how much?!).  We’re gonna hit you with the down and dirty.

What’s the purpose of water in the body?

Water is involved in EVERY process in the body.  It’s used as a transport medium; the majority of your blood is water.  Think of that for a second: water helps transport OXYGEN and NUTRIENTS.  That’s what red blood cells do; they carry oxygen rich blood to working tissues in addition to other nutrients.  Low hydration = diminished capacity to carry oxygen and nutrients.  That affects your cognition and brainpower just as much as it affects your physical ability.

Water is a lubricant.  Not only does being well-hydrated help with joint pain (the discs between your spine and joints are composed of primarily water), but it also helps with digestion.

Water is a coolant, but most people know that already.

Take home point.  The purpose of water is to keep us alive and allow us to thrive.  This is done via the transportation of oxygen and nutrients, the cooling of the body, aiding in digesting foods and keeping our joints happy and healthy.

Dehydration: How does the body use water as a coolant, and what happens when we are dehydrated?

As water is lost from the body via sweat (cooling us down), blood pressure goes down, blood volume decreases resulting in a drop in stroke volume (volume of blood your heart pumps out per beat), and cardiac output decreases (how much total blood your heart pumps out per unit of time, generally a minute).  For cardiac output think volume and force.  When volume goes down, force goes up to make up for a loss of volume.  Dehydration leads to an INCREASE IN HEART RATE, which is not good,.For all intents and purposes, a heart that beats faster isn’t ideal.

To make matters worse, as you get dehydrated, you actually end up sweating LESS.  Well, there is a tipping point.  That’s a sure fire sign of a heat-related illness.  Sweating is a safety mechanism, except when sweating would kill you in the case of having LOW amounts of water.  The body stops sweating in the case of heat-related injuries because you’re taking vital water away from organs, and it’s way more important to keep that heart pumping rather then cooling yourself off).

All of this leads to decline in mental and physical performance.

Take home point:  Dehydration = higher heart rate, lower blood pressure, and less oxygen is delivered to brain/muscles resulting in decreased mental and physical performance.

How is water stored in the body?  Bloating 101.
Water is stored in fluid within the cells (intracellular fluid [ICF]) and/or fluid outside the cells (extracellular fluid [ECF]).  ICF is about 65% of total water; ECF (blood plasma, lymph fluid, etc.) is about 35%.  Chloride, potassium, and sodium are three molecules that help maintain the balance between ICF and ECF.  If one of those three becomes too concentrated in either ECF or ICF, the body produces hormones that help to bring the balance back.  For instance, too much sodium in the ECF (think of ECF as a transport channel) will cause water to be pulled out of the ICF to bring the ratio of water to solvents in the ECF back to balance.

Pizza makes you thirsty, and it causes you to bloat up.  That’s because the sodium from the pizza accumulates in the ECF, which then causes the brain to pull water from the ICF to signal thirst.  You will then feel thirsty until the balance between ECF and ICF is restored.

What happens if you OVER drink?  That means you have a greater amount of ICF now.  That’s where the kidneys come in to bring the balance of ICF to ECF back.

Take home point: The body wants the balance of water to be tightly controlled.  Any change to that balance will result in the body attempting to bring it back to balance via either consuming more water or eliminating water.

How much water should you drink on a daily basis?

Generally it’s quoted to drink a gallon of water.  However, I have also heard drink 8, 8 oz. glasses per day, which would give you about half a gallon of water.  That’s a pretty big swing!  What does the research say? The Institute of Medicine (IOM) established an adequate intake (AI) for total water to prevent the harmful acute effects of dehydration.  Every day we lose about a liter from breathing, sweating, and bowel movements, which is about 33 ounces of water.  Then we add in the average water lost through urine in a day, that’s 1.5 liters, or around 50 ounces of water per day.  So, we know that we need to AT LEAST consume roughly 80 ounces of water daily to make up for the average loss.

The IOM AI for sedentary men and women (19-50 y/o) is 3.7 liters and 2.7 liters per day.  However, we get about 20% of our total water from foods, so that means the actual intake is 3.0 liters for men and 2.2 liters for women., or about 100 ounces for men and 80 ounces for women.  Obviously, if you’re excreting more water through urine, bowel, breathing or sweating, you need to consume more water.

Take home point.  Total intake should be at least 80 ounces for females and 100 ounces for males.  This is based on a sedentary person.

Drink three normal size mason jars per day and you should be totally fine for water intake if your sedentary.

How do you know how much water to drink before, during, and after exercise?

This is actually way easier to figure out then you think.  Weight yourself before you work out to figure out how much you should drink post work out, and make sure you do this naked.  Weight yourself again (naked) after your work out. How much water did you loose?  You should be drinking about 1.5 liters per kilogram or 50 ounces per 2.2 pounds, which comes out to about 22 ounces per pound.

Take home point.  For every pound lost during exercise, drink 20 ounces of water.

What about before exercise?  That depends on what time of the day you work out.  If it’s reasonable, consume ALL of the water for your day before you work out.  This would be a good rule of thumb for an evening work out session.  If it’s mid-day, shoot for 3/4 of your 100 or 80 ounces of water.  First thing in the morning then go for at least 30-40 ounces.  The research is fairly clear on this, but, rather then bore you with the research, let’s just stick to what you will actually pay attention to and do.  General rule of thumb: drink 16 ounces of water per hour for females and 20 ounces of water per hour for males.  More is probably better, less is certainly worse.

Can you drink too much water?

Yes, but, it’s akin to over dosing on vitamins and minerals.  In over 20 years of being involved in the fitness field, I have NEVER come across anyone who has been injured or otherwise debilitated through drinking too much water.  In fact, it’s almost silly to talk about it.  The body has a lot of checks and balances for it’s various tasks.  You would be peeing every hour if you were drinking TOO much water.  So, while the easy answer is yes, the hard answer is, it’s incredibly unlikely.

Where do sports drinks and “enhanced water” fit into this?

Sports drinks, made famous by Gatorade are now sold everywhere and, are more of a bane then a boon. (Did you know the initial formulation of Gatorade has HALF THE SUGAR as it does now?  They added more sugar to make it more palatable.)  In my opinion, sports drinks do more harm then good.  The goal of sports drinks is to replenish water lost through competing/practice, replenish electrolytes and start the recovery process earlier. It’s important to replenish electrolytes as we are just one big battery.  Our system works because of electrolytes suspended in water  to allow the conduction of electric current.

Generally speaking, you should consume a sports drink if you lost A LOT of water through sweating in a short period of time (playing a 90 minute soccer match in 90% humidity and 90 degrees would work). If your clothes are DRENCHED in sweat after an hour of working out, or if you’re going to be losing a lot of water via sweat through out the day (like construction workers and outside laborers) on an hourly basis then consume a sports drink.

Sports drinks are VASTLY over consumed on a regular basis.  Little Becky or Bobby does not need a Gatorade after their pee-wee soccer match.  Give them some fruit and water and they will be fine.  And, you certainly don’t need it after a 30-minute spin class.

If you’re going to consume a sports drink then get the one with the least amount of carbs.

Take home point: You probably don’t need to drink a sports drink after you’re done working out, but you do need water!

Enhanced water is water that (generally) has electrolytes added to it and maybe some other things like B Vitamins.  This could be the fruit infused water you buy at Whole Foods, or products like Propel, Vitamin Water, etc.

Enhanced Water? What’s next…enhanced Oxygen?

Generally speaking, stay away from 99% of enhanced waters as they have added sugar in them.  Some of the enhanced waters have enough sugar to actually make a difference (like some vitamin waters) in your blood sugar and some of them don’t.

Take home point: Drink water.  Maybe have some carbs and protein in it if you just did a resistance training session at a high intensity level.  Maybe have some electrolytes in it if you just lost a bunch of water.

Sources –

selecting-and-effectively-using-hydration-for-fitness

Sports drinks

Hydration Science

Water the science of nature’s most important nutrient.

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Build a better relationship by getting dirty together!

Build a better relationship by getting dirty together!

Being a lifestyle gym, we are constantly looking at ways to make Wellth (fitness, health, wellness and well being) a part of people’s lives.  Sometimes that means getting loved ones involved, like getting dirty together!  Yes!  You can build a better relationship by getting dirty together!

We think it’s important to keep your eye on your goal and never give up on that goal, however, sometimes chasing that goal can make us crazy and compulsive. We encourage our members to set other goals like running a 5K, competing in powerlifting meets, joining the local ultimate frisbee league, or running an obstacle race with friends, family or your fitness community.  In fact, tackling those things with a loved one makes it that much better.  Here are three ways you can build a better relationship with your loved one by getting dirty together!Dr. Court and Carrie Vreeland in their first Tough Mudder Race in 2011.  They look so young in this pic!

Have you ever done a physical event with your husband/wife,mom,sister or brother, or maybe your favorite BFF. Why? A lot of good things can come out of it getting dirty and sweaty together! These are the top three reasons I have done races with my mom, husband, sister in-law, father in law and of course our members and awesome team!

 

Support – Everyone needs support.  These races are meant to be done as a team of at least two.  Most people NEED help getting over some of the obstacles.  That’s where your loved one comes in and your team.  By doing these races with your loved one, you each learn how to support each other and ask for HELP when you need it.

Impress – YES! I want to impress my mom, husband, family and friends and I don’t think there is anything wrong with that. I bet they want to impress me too! Running a race with my mom was amazing! She could see the things I was capable of that she may not have ever seen and same for her. I was so impressed she ran over 3 miles, crawled through mud and over walls.  And, let’s be honest…she’s not exactly “young” in body. It was so inspiring! I want to still be doing this when I am her age.

Mom and I getting ready to run!

Trust – This is a big one! For me anyway. Of course I trust my family and friends BUT to throw my butt over a wall, to push me when I need it the most, to carry me when needed and to trust me to do the same.  That trust BUILDS trust.  Does your husband or wife trust you to help them over a wall?  Sometimes I don’t even trust my husband to take out the garbage.  But, when the shit hits the fan, I know I can count on him to help me out.

Taking on a challenge like the Tough Mudder with your husband, mom, BFF or friends will make your relationship so much stronger. It will give you so many great memories, stories to laugh about and most importantly give you more confidence.  Plus, from a scientific standpoint you release the bonding hormone called Oxytocin.  This is the same hormone that is released after sexy time, giving someone a long hug, looking into your dog’s eyes, etc.  It’s that rush we feel when we connect to someone.

More confidence to do things you didn’t think you could, trust in others and yourself, and the ability to support others in a way you didn’t think was possible.

Brother and sister mud love!

Kirsty and Shawn’s first race together in 2011 as husband and wife!

Do you have a husband/wife/brother/sister/mom/dad/boyfriend/girlfriend or even a friend you want to do the August 19th Tough Mudder with?  We have a program for you!  It’s only $199 for 7 weeks of training that starts on June 19th and runs until August 13th.  You get a customized running program as well as weekly training work outs AND you will be on our team!  Of course only if you want to, but why wouldn’t you?  We will help you get improve your condition and work on getting stronger so you can tackle these races.  As always – we start as a team and finish as a team.  Click the picture below to sign up and learn more about the program.

Last year’s time.

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Can I have my drinks and my biceps?

Can I have my drinks and my biceps?

We’re a lifestyle gym, because of that, we deal with people’s lifestyles.  We often get asked, “Can I have my drinks and my biceps?”  The short answer is no, if your not willing to work for it.  If your not willing to change your lifestyle to accommodate the booze, then you need to cut it out.  In order to be Well-thy, you need to adjust your lifestyle and if your sucking down a six pack every night, that’s the first thing that needs to go.

But!  If your like me, you like to have some drinks one night a week and let loose.  Or sometimes…it’s a whole week like a few weeks ago during our wedding week.  Here’s how I boozed it up and maintained my biceps…cuz you know I love to flex.

The big day!

I recently spent 8 days in the Outer Banks, NC. It was an amazing trip! Lots of great food, booze, late nights, pool/beach and framily. Everyday was a party…and I am still catching up on sleep but it was so worth it. There are a few things that I negotiated with myself before hand.
– I didn’t want to feel bloated(hello bikini…everyday…thats pretty motivating), stuffed or sluggish.
– I wanted to enjoy my drinks AND good food without guilt…or regret.
– I would give up some zzz to spend time with my family and friends.
– I would drink lots of water, sometimes in the form of coffee and/or alcohol.  Yes…I did mix them together some mornings!

I think it’s important to make a plan. Boring I know! Hear me out though…

Structure Creates Freedom.

I made a deal with myself before we got there on what my negotiable’s would be, which in turn gave me some freedom to not get hung up on questions that would normally pop into my head like “should I eat that” or “should I have that beer or stick to the clear stuff?” In the past when I did that it just made me crazy compulsive and that sucked.

So what was my plan?

Water
– Drink at least 24oz. of water every morning before coffee or booze.
– Make sure I got at least another 2 liters of water through out the day/night.

Water is actually one of the ways to REDUCE bloating and water retention caused by heavy alcohol consumption.  Isn’t that weird?  How does it work?  To be honest, I am not 100% sure.  Ben has explained it to me a few times, but like most of you, I care about the outcome not necessarily the reason behind it.  I know when I’m bloated and I drink water, in a few hours, my bloat goes away.  Think of it like this – your body is retaining water because it thinks it needs to, by giving it more water you are sending the message that there is plenty of water, so get rid of what your holding onto.

Food
– Skip breakfast – most days I did this! Except the day after our wedding…I danced a LOT…I was starving the next morning. While skipping breakfast doesn’t work for everyone it works for me on most days. I usually eat some protein, fat and veggies by 11ish. Of course I have coffee!
– Eat lots of veggies and protein first as the first meal.
– Small plates – I always pick a small plate or bowl. If I am still hungry I can get more…but usually I am not it helps me from over eating.
– Veggies! I know I mentioned this before BUT I can’t emphasize enough how important and amazing veggies are.
– Don’t eat too many cookies!

We had a cookie bar for the wedding instead of a cake…I only had a couple;)

Movement
– I didn’t exercise once – the one day everyone did a workout I was hungover…got a little carried away the first night 😉
– I did spend everyday (for hours) in the pool.
– The house was huge (18 bedrooms with 4 flights of stairs) and our room was on the third floor…I would run or walk them probably over a dozen times per day if not more.

– I danced 4 nights until my feet hurt. Yes…we did…bring our own DJ!
– OH! I almost forgot our push-up contest. Thats where the biceps come in! One of my favorite body weight movements.

Push-Up contest!

Booze
– Limit beer intake.  Beer = bloating.
– Stick to the clear stuff – vodka = no bloat/less calories.
– Have water between drinks or on hand with booze.
– Eat clean food – veggies/fruit/protien/some fat.
– HAVE FUN!

3 games at once! It was a killer beer pong tournament.

Supplements – on vacation? Yes!
– While I didn’t take all of the usual supplements I did take the ones that would be helpful for recovering.
– Magnesium – I take 2 every night before I go to sleep.
– NuSera – for stressful moments – psst…what stress?
– Digestive enzymes.

I forgot to mention that we arrived on Sunday and our wedding was on Thursday…my dress?! Had to fit! The old me would have not come up with a plan, stressed about it and been miserable. Instead I created some freedom for myself…free from stressing out about food, exercise, what to drink or not to drink. Instead I spent the week laughing, crying, and making memories with my friends and family.

 

 

 

 

 

You can have your booze and biceps, but first you need to get biceps.  That might mean you need to cut the booze out for a while.  And let’s be honest, there is no diet out there that allows you to have unlimited amounts of alcohol during the week and still look good.  That’s why our members love us so much, we teach them how to have the booze and the biceps.  We’re a lifestyle gym – not a prison!

Do you want to learn more about KDR?  Sign up for a free strategy session and we will answer any questions you have!  Just click the picture below to get started.

Upper Valley Gym

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Improve your balance with skipping

Improve your balance with skipping

At the end of our RAMP (Range of Motion, Activation, Movement Prep…fancy way of saying warm up) we have some movements that improve your balance through locomotion.  These movements are basic play ground exercises like skipping, side shuffling, cross over, 360 runs, etc.  It’s amazing how many people can’t skip!  We do this to help our members improve their balance (among other things).  Prevent falling is one of the more common goals we hear from our older members.

Locomotion is simply moving from one point to another point, i.e. running.

Falling is a real fear as you age.  Falling is also a real fear if your weak.  I have VERY good balance from years of wrestling, Judo and Brazilian Jiu-jitsu.  When I was going through chemo, I would often lose my balance JUST WALKING DOWN STAIRS.  If you want to feel what it will be like when you get older with no exercise…go through 2 months of chemo.  Eye opener.

Why do we fall?  Simple – because we lose our balance!  However, WHAT causes us to lose our balance?  Well…that doesn’t really matter.  That’s the wrong question to ask, the right question is – how do I prevent myself from falling.  That one is simple – improve your dynamic and static balance.  And getting stronger, that tends to help with everything.

Static and Dynamic Balance

True story!  As you age, you get weaker if your not working on getting stronger, that’s just a natural thing that occurs.  Well, as your muscle mass/strength decreases, so does your ability to hold your self up right on one leg – static balance.  Now for most people static balance isn’t the issue because it’s rare that someone just falls over from losing their balance standing still.  That’s called passing out…and we can’t really train you to prevent that.

Chris working on his dynamic balance with some lateral skips.

Dynamic balance is the issue.  How many times have you heard – “I was walking and lost my balance, fell and hurt my arm/knee/hip/back, etc.” from a friend or older family member?  A lot i bet!  That’s dynamic balance – as you move from one leg to the other are you able to keep your center of gravity and mass between your legs and not outside your base of support.

Falling is an uncontrolled run, because all running is a controlled fall.  Try it.  Try to run with out leaning forward, you don’t really go very far.  You must lose your balance ever so slightly, catch your self and then continue that…it’s just a series of falls.  Now, running it’s self won’t improve balance because people tend to fall when they CAN’T RECOVER FROM LOSING THEIR BALANCE.  Remember – walking is a controlled fall.  We can fall great, but its when we can’t recover that we actually cause an injury to our self.

That’s where things like skipping, side shuffling, backwards running, etc. all come into play.  By practicing those movements we haven’t done since we were kids we improve our dynamic balance, help ward against fall related injuries AND get to practice a skill we haven’t used in a while which helps the brain stay young.  Plus, it’s a lot of fun!  I dare you to skip with out smiling!

So…check out this short video on WHY we locomote after our RAMP and to hear a little bit more on dynamic balance.

Did you like what you read?  Are you inserted in learning more about KDR?  Have you heard great things about us and just want to jump into a trial?  Click on the picture below to learn more about our 30 day for $99 trial.

 

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Buttfessions – why is a strong butt important?

Buttfessions – why is a strong butt important?

My buttfession this week is a little bit different than the last 2, I want to talk about the safety of having a strong butt. Yes! If your ass is weak you are in some real danger. Danger?! That may be a little dramatic but we take glute strength pretty serious around here.
That’s why we tell all of our members to squeeze their glutes as much as possible!

So what do I mean by that? Think about it, the glutes are the largest muscle in the human body according to the library of congress.  Not in some of you…in some of you those glutes that are supposed to be big and strong and round…are flat, small and weak.
What do the glutes do?

They are responsible for:
  • Hip extension (moving the leg behind your hip)
  • Hip abduction (moving your leg to the side)
  • Hip external rotation and internal rotation (pointing your foot internally and externally)
  • Raising the body up from a forwardly displaced position (think deadlift)
  • Lifting the body out of the stooped position (think squat)
  • Femoral, patellar and tibial alignment (knee pain? check the butt!)
  • Stabilizing the lower back and sacroiliac joint via its attachment into the thoracolumbar fascia (Back pain? check the butt!)
  • Keeps the pelvis level for walking and running

Strong glutes basically help you cook better and look good doing it 😉


Weak glutes can cause hip pain, knee pain, lower back pain, shoulder pain…even neck pain! Research has shown that the glutes are the first muscle to become inhibited with lower extremity (ankle and knee) and lower back injuries.  If you’ve ever sprained an ankle, had knee pain or lower back pain, it’s a good bet you have weak glutes.

That’s some pretty serious stuff! So if your glutes are weak or turned off then you will have some serious issues at some point.
About 4 years ago I injured my low back, I had a herniation at L4 and L5. It wasn’t from one specific incident. I competed in my first powerlifting meet months before, was continuing to train for my next meet, traveling a lot for work, and I just moved the wrong way one day and there it was. Ouch!  It hurt to touch my toes, it hurt while I was sleeping, I couldn’t sit for long periods of time with out fidgeting…it really sucked!
It turned out that I was using my lower back muscles to do what my glutes were supposed to do.
And what a bitch it was recovering. No lifting, working out, running, or any of my day to day activites…for about 6 months. It was very frustrating!  The truth is weak glutes are dangerous. The loss of glute strength can be debilitating.

6 months after my injury I started an intense 16 week glute program to strengthen my glutes and fix my back. My butt is stronger AND I can do everything I could do before, but better!
With that being said I still have to do those glute builders and sculpters, you cannot just do a strength program of any kind and then stop. You don’t just become strong enough, you have to keep it up!
In the next installment of buttfessions we are going to talk about how you can tell if your glutes are strong enough.  But for now – do this exercise every day, shoot for 100 reps at a time.  Follow the below progression
Week 1 = 10 reps 10 times per day
Week 2 = 20 reps 5 times per day
Week 3 = 25 reps 4 times per day
Week 4 = 50 reps twice a day
Week 5 = 100 reps every day

Do you think you might have a weak butt that is contributing to join paint?  We have a perfect program for you, it’s called our “Stronger You” program and it’s only $199 for 6 weeks, click the image below for more info.

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30 days of Glutes!

30 days of Glutes!

kettlebell fitness coach butt sculpting

  Those glutes weren’t given to her. They were earned!

Not that long ago, glutes were thought to be one of those muscle groups you couldn’t train effectively.  However, (THANK GOD!) we now know that’s not true!  They are a muscle just like any other muscle and can respond to exercise the same way other muscles respond, they can get stronger, with more tone and you can even SCULPT your booty (arguably) better then other body parts.  

A strong butt will help protect the back and knees from injury AND is imperative if you want to be the best athlete you can be.  Glutes are THE prime mover in hip extension (pushing your foot behind your hip) during sprinting, skating, etc.

                                    Looking at that booty! You don’t get that by running slow.

That’s great if you want a better looking butt!  Check out our 30 days of glutes challenge and start rocking a tighter butt that:

  • Will help protect your lower back from injuries.
  • Help you in almost all sporting events.
  • Will fill out your jeans better!  No one wants a desk ass.

Don’t forget to squeeze your glutes at the top of every motion!

 

Do you want a stronger and more sculpted butt?  Sign up for our 6 week Stronger You program!

 

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