Posted By: angela
Spring is in the air!  Warm weather and sunshine are on the horizon, and our BF sessions have been extra sweaty.  It’s time to talk hydration.
water
The human body consists 55-75% water, and adequate hydration levels (meaning, when you pee, it is clear) are crucial for regulating body temperature, and metabolism, lubricating joints, transporting nutrients and removing wastes.
  • Feeling rundown?  Dehydration is a very common cause of daytime fatigue.  Always drink a tall glass of H2O before deciding on another coffee.  
  • We oftentimes confuse thirst and hunger.   As we age, this ability to detect thirst decreases even further.  Before reaching for a snack, always try a tall glass of water; it may be exactly what you need.  Drinking one or two large glasses of water prior to beginning a meal is an effective weight loss strategy.   
  • Water is a fantastic tool to beat the night-time munchies.  Fill a large bottle of water after dinner (20-34 ounces).  Commit to finishing it before you reach for a snack.
  • Striving for a personal best?  Just a 10 percent dehydration level (almost undetectable) will decrease athletic performance and power output.
We should all strive to drink at least half our body weight in ounces of water per day.  For example, a 140 lb. woman should be drinking 70 ounces of water per day.  This amount will need to increase with exercise,  hot weather, pregnancy, caffeine consumption, or if you are fighting a cold or fever.
Water can be easily dressed up with  frozen berries, slices of citrus, cucumber or mint. Check-out our favorite combo below.  When it is chilly out, I find it soothing to sip hot water with lemon.  Get creative, and enjoy.  Let’s all strive to drink our water for optimal health.
Recipe: Sassy Water
  • 8 1/2 cups water
  • 1 Tbs grated ginger
  • 1 medium cucumber
  • 1 medium lemon
  • 12 spearmint leaves

Combine all ingredients in a large wide-mouthed jug, and store in the refrigerator overnight.  Enjoy!

Recipe courtesy of Flat-belly Diet.

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Posted By: boutiquefitness

Now that the weather is finally breaking, you may be considering which kind of bathing suit you want to sport this summer. There seems to have been a sudden realization that it’s already April. The time is now to get your butt into gear so you can feel like a million bucks during the warm weather months of 2014.

If you’ve been paying attention over the years, you may have noticed that we LOVE the jumprope! I mean, what’s there not to love? It’s a total body workout that can be done anywhere at anytime. Just to put it in perspective, jumping rope for 10 minutes has the same energy output as a 30 minute jog (give or take). Not only that, but it’s actually much kinder on the joints than pounding the pavement. The key is to get good at it. When you become efficient at jumping rope you don’t jump so high, you land softer, your hand eye coordination improves, which means you get faster. Then… you can get fancy! Switch up your foot work and really have fun with it.

Today we encourage you to purchase a $5 jumprope (Target has them), and and have a ‘jump off’ with a friend (or 2 or 3). Here are the rules:

  • Set a timer or stop watch so you know how long you do it.
  • Start jumping rope at the same time.
  • Take turns calling out foot work (i.e. high knees, jax, scissors, skips,…)
  • If you trip on the rope, the other person gets to call a bodyweight exercise to be done for 10 reps (i.e. squats, mountain climbers, pushups,…)
  • Go back to the rope and continue for as long as you can. The last person standing (or jumping) wins.
Here is a video of Erskine and me battling it out. The full footage ran about 7 minutes. This edited version gives you the gist of the challenge. It’s amazing how some healthy competition can really help your performance:)

We want to see photos & videos of your jumprope challenge on Facebook! There may be a prize in it for you!

Have fun with it! XOXO

Peter DeWalt jumping rope during his session with Angela

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