I was at a football game this past week and noticed a lot of athletes cramping. The game stopped every couple minutes because of it. It made me want to make some content on it to help the student athletes during the hot / humid days of summer.
Benefits of Hydration:
– Reduces fatigue
-Reduces the chances of cramps
-Helps you to think more clearly during games
-Lubricates joints for high impact activities
-so much more
—How much water should I drink?—
I always went with the rule of half your bodyweight in ounces. So if you weigh 200 pounds, I like to shoot for an estimated 100 ounces on average.
If you are losing water weight, or a bunch of weight after a workout/practice on a hot day then you need to ensure you are replacing that lost fluid to keep from being dehydrated. You should get about 16-24 ounces per pound that is lost from exercise.
Here is some of my favorite tips on keeping hydrated:
Carry water with you everywhere.
It’s simple and typically when we get bored, we will sip on the water.
Drink a glass of water after every meal. If you want to lose weight, try drinking the water before to help fill the belly so you consume less calories. If you want to gain weight, eat first and only sip then finish the water after your meal.
Eat foods higher in water.
Eat watermelon/ strawberries/cantaloupe. These are a high percentage of water so it will aid in hydration.
Mark your bottles with times and try to be at the mark by that time. This can be a huge help to keep you on pace through the day to ensure you are meeting your hydration goals.
Take frequent water breaks during workouts and training sessions.
I always would give my team a lot of water breaks during practice and I give all of my clients time to sip on water through the workout.
Supplement to help.
Pedialyte and liquid IV are my go to hydration supplement on extremely hot days or if I know I am going to struggle with water intake. If I don’t have those, I like getting something with carbs, sodium, magnesium, and potassium if possible. This will help increase your electrolyte levels.
At the end of the day, make sure you are getting enough water and good things will come from it. Increase in performance, your body and mind will feel better and operate at a higher level. Joints and muscle aches will decrease. It’s a crucial part of everyday life.
This is super easy and fast to put together! Here’s all you need! You can use as much as desired for any of these but I try to even it out!
I like to use one of the containers that my almonds came in to put all my ingredients in then just shake up and take on the go!
I put the almonds and walnuts in then just used kitchen scissors to cut the string cheese into smaller pieces then threw my cranberries in! BOOM 💥 You’re done already! This can fuel you up through the day and is great to take on the go if you’re in a hurry.
🏈Great snack for my football guys in two-a-days. It’s packed with protein, healthy fats for healthier hearts, joints and brain. Then also has calcium with the string cheese for stronger bones. The cranberries are great for blood flow which help with a lot of things but PLEASE watch if you are on any medications like BLOOD THINNERS, STATINS, ETC. please check with the doctor before if you are unsure. Also check for food allergies before eating.
If you can eat this then I’m sure you will love it! Sweet and salty will really help satisfy your cravings if you want this as a weight loss snack, just use smaller portions. If you want to add some weight, add more ingredients especially the nuts due to the higher caloric count in almonds and walnuts.
Warm up first – jumping jacks 3 x 30 seconds. Mountain climbers 3 x 30 seconds.
Set a timer for 10 minutes and get as many rounds as possible in! ⏱
🔸Full Body Pillow Pass
🔸Alternating Cross Body Toe Touch
-10 each side
🔸Russian Twist (elbows touch)
-20 touches each side
-20 passes each side
📺 if you had to leave a show on in the background, what tv show would it be?? I’ve been leaving on Shark Tank 🦈 if I would have unmuted this all you would have heard was “we’ll do $100k for 10% equity” 😂
I am setting up the very 1st Iron Strength and Conditioning Client Appreciation Week at the gym! Your business and support has meant the world to me so I want to celebrate by giving thanks to you!
For all active clients, I will have a few things you can check out when you come in this week. Each client will be able to pick out 1 protein bar/snack this week completely free at the sign in area. There will also be a huge discount on all Iron Strength and Conditioning apparel which will be set out for you to view when entering the gym.
I recently filled up all spots for training but I have a few clients that are leaving to return to college so I am opening a few spots. This is the perfect time to sign up and start working with me! I specialize in working with athletes wanting to increase strength, speed, jumping ability, etc. I can also help you if you are looking to add muscle, lose body fat or lose weight and care about your general health.
I am truly thankful for all of the support of my clients and anyone who takes the time to read my post and articles, like, share, comment or just show any love at all. I love you all and hope you have a great week! Thank you for helping me turn my dream into a reality 🙏🏼
So here we are. We made it out of 2020, and you’ve made a new year resolution to get healthy and shed that extra weight. You’re extremely motivated and excited. You go sign up for a gym membership that you’ve now committed yourself to for the next year. You rush to your local sporting goods store and invest in half of a wardrobe worth of workout gear, and of course, don’t forget the new shoes. You’re getting ready to demolish your pantry, clear out your fridge, and head to the grocery store to get your new spread of healthy food options. This is where I want to stop you, and hopefully, you haven’t gotten to this point yet. Honestly, I would prefer it if I’ve got you before you even pick up that gym membership.
Now, before I go into this any further I would like to tell you a little bit about myself. My name is Clark, and I have lost nearly 100lbs in the last three years, and I’m continuing to lose more. This will be the first article I have ever written, but about this 100th time I’ve given this advice. I must preface by saying I am not a medical professional, certified trainer, or registered dietician. I am not here to give you professional advice. I am just an everyday average guy, who let myself get insanely out of shape, who’s somehow managed to lose a lot of weight, keep it off and continue to lose, and learn a lot over the past 3 years.
I am not here to offer a workout plan, debunk any “fad diets”, or sell you the magic supplement that’s going to do all of the work for you. (Unfortunately, that doesn’t exist… yet) I am going to give you my own personal do’s and don’ts of beginning a weight loss journey and more importantly, a healthier life in general. So here we go, here are my top 4 tips on starting, and more importantly, sticking to, a weight loss journey.
Tip 1: See it for what it is
As corny as it may sound: Accept that this is a lifestyle change and not a diet that you’re going to start and one day end. If you are simply looking to lose that pesky 10lbs for your friend’s wedding, or drop a pant size, then of course a short term diet could be your ticket, but we are talking about serious weight loss here. You are going to want to have a serious mental intervention with yourself, and understand that your primary goal is not to lose weight, it’s to become healthier and feel better about yourself, and in order to do that, you must change the way you live, it’s all or nothing here.
Tip 2: Make it unique to you
Find what works for you, and don’t be afraid to experiment: I am not here to push the way I diet on you, or tell you that any one is better than the other. Quite frankly I have tried multiple different diet’s and eating patterns over the last few years, and no one in particular worked best for me. I tend to bounce around a few different one’s depending on how they fit into my constantly changing day to day work schedule. So what do I recommend? Do some research! Read about different plans online, request an appointment with a dietitian, or even look into meal prep services that check into your goals, and ship the meals strait to you. The same goes for workout plans. Check around at your local gym’s, most gym’s offer one day passes, don’t be afraid to try out a few. At this point for me, I’ve worked out at nearly every gym in my hometown. You can also look into home gym/workout options, or even consult with a personal trainer near you. All of the things I have listed above require time, money, and sacrifice. So before doing any of these things, I recommend you read step 3 first.
Tip 3: Don’t be in a hurry
Run the Marathon, not the sprint: This is not a race, it never will be. In my years of doing this I’ve realized very quickly that overwhelming yourself with high expectations and harsh deadlines can put a dagger in your progress quicker than anything else. If you take away anything from this article I want it to be this: START SLOW. Doing anything cold turkey is one of the most difficult pressure’s you could put on yourself. Although it does happen in diet, quitting nicotine, alcohol, or other vices, typically those who succeed were presented with a fairly significant health scare in some way or another that put them in that position. Given that you’re reading this article right now I’m going to say it’s safe to assume you haven’t had devastating news from a doctor that has you ready to change everything right now, and that’s okay! For the rest of us a slow process of elimination will work just as good. Your goal is to make this as easy on yourself as you possibly can, because we are shooting for the long term here. This is a process that will hopefully last for the remainder of your life, there is no sense in rushing it. I did not lose all of my weight by only eating lean meats and veggies while weighing out all of my meals. It took me 3 years to get to that point. I lost my first 20lbs by deciding to walk every day and cook more of my food instead of living in the drive thru. For some, obtaining noticeable weight loss may not take that long, for some it may take longer, at the end of the day this is YOUR work, and nobody else’s. My most reliable piece of weight loss advice is to start by taking a 15 minute walk every day, that may not provide the instant gratification that 90 minute workouts coupled with a restrictive diet will, but you have to remember that you are setting yourself up for the long term. Creating a habit first, is much more important than 6 weeks of great results that ultimately end in a crash and burn scenario. There are no secrets here. We all know that eating less and exorcising more will help us lose weight, but if it was that easy we would all do it right now, wouldn’t we? Trust me on this, take your time. Start with a walk, and then when you’re walking every, day maybe go ahead and cut out something from your every day diet. For nearly every person I have met so far, that one thing they first cut out was soda. For me, having never been a big soda drinker, it was Arizona Tea and Sour Patch Kids. Regardless, of what it is, just pick one to start. Don’t feel the need to do everything at once. As time goes on, find more exorcises, build that routine, cut some more things out every week or two, no matter what you do, pace yourself.
Tip 4: Consistency
Consistency; Through all of the articles, all of the videos, all of the books I have explored through all of the varying opinions and advice all across the fitness industry, the one constant is consistency. Now when I say consistency I’m not referring to sticking to a consistent routine and never shying away from it. That is a completely unreasonable ask. What I mean is that when you fall short of your plan. When you slip up on your diet, when you miss a workout, you forget to walk, or your friend’s decided on a place to eat and you didn’t want to be the only one sitting there without a plate, or failed to meet a short term weight goal: don’t get discouraged! I have yet to meet a single person out of the hundreds of people I’ve talked to throughout the industry who haven’t fallen short of their goals at least a few times. The difference between those who are, and aren’t successful is simple: those who succeed are those who get back to the process after failure. As a compulsive binge/emotional eater I still to this day will slip up and eat my way through an entire large pizza and an order of taco’s within an hour and then spend the rest of the night asking myself “what have I done?” but the most important part of making those occurrences fewer and fewer is getting right back to work the next day. I wake up, avoid the scale, head strait to the gym and give myself a workout to be proud of. Staying consistent is the key factor in making this a long term, enjoyable journey that has potential to bring you many friend’s and great memories along the way.
When it come’s to diet and exorcise, there is a plethora of recourses out there, go find them! Your journey is unique to you and I am not here to push my ways onto anyone. My goal is to give you a few bits of my favorite advice, a bit of understanding, and hopefully relieve some of the stress that come’s with beginning this process. I also would like to add that this may not all apply to you, and that’s absolutely okay as well, there is an abundance of ways to go about this and this is just one of many that I wanted to throw out there. I would like to thank you for reading this, and wish you the best of luck on your journey! Feel free to explore this awesome website for an abundance of information fitness and training.
This article was a piece created by a great friend of mine, Clark Morgan. He has had amazing success with his weight loss journey and is now contributing an exceptional piece of content to help you with yours!
Im am bringing you a recipe from the kitchen today! Stir fry is a popular food option but it can be made with high sodium levels and not be as healthy. I am showing you a recipe from scratch you can do at home within 20-30 minutes!
The thing I really enjoy about stir fry is that you can personalize it to your favorite foods, at least to an extent if you’re trying to be healthy.
You can do things such as add pasta noodles, rice, beans, etc for carbs. You can do this with thinks such as chicken, shrimp, beef, steak, turkey and more for a protein source. You can also add a nice variety of veggies for more micronutrients. It can be changed around to a different taste each time if wanted.
A few main Saftey points when preparing this meal:
Be careful cutting chicken, if you are a younger viewer then have a parent or guardian help you.
Wash your hands very throughly after dealing with raw products such as chicken.
Make sure you cook the chicken all the way to make sure any and all bacteria is out of the product.
I hope you enjoy this post and enjoy the video! Let me know how yours turns out! Post it on Instagram and tag me @costalottamoney1 or @ironstrengthandconditioning