Welcome to the “Take Your Life Back” newsletter! As a busy professional, it can be difficult to prioritize your health and fitness goals amid a busy work schedule and other responsibilities. However, maintaining a healthy lifestyle is vital to your overall well-being and success in all areas of your life.
This newsletter aims to provide you with practical tips, strategies and inspiration to help you get and stay in shape, even with a busy schedule. We’ll cover a range of topics including healthy eating, exercise routines, stress management and more.
As your guide, I will share my personal experiences and knowledge as a busy professional who has successfully incorporated a healthy lifestyle into my daily routine. Together, we will explore various ways to prioritize our health and fitness and ultimately achieve a happier, healthier and more fulfilling life. So let’s get started and start this exciting journey to TAKE YOUR LIFE BACK AND GET HEALTHY!
Newsletter #2:
Hello and happy Monday!
I hope this newsletter finds you rested and ready to tackle the week ahead. As we dive into another busy week, I want to remind you that you are capable of overcoming any challenges and achieving your goals. I believe in you and support your success!
Before we get started with this week’s spotlight, I’d like to share some of my favorite quotes from former Navy Seal and author, Jocko Willink!
“THERE IS NO EASY WAY. There is only hard work, late nights, early mornings, practice, rehearsal, repetition, study, sweat, blood, toil, frustration and discipline. DISCIPLINE.” – Jocko Willink
“If you don’t think you’re disciplined: It’s because you haven’t decided to be disciplined. YET.” – Jocko Willink
Ok back to work…
This week’s focus is on drinking water and why it may be more important than you think.
Okay, I have to admit that I wasn’t much of a water fan before I started my health and fitness journey. Besides, why drink water when there are so many and much tastier options out there. I prefer to drink tea, coffee, juice or beer. Boy was that line of thinking wrong and I wish I had learned sooner. I wonder how much potential damage I have done over the years or how many opportunities I may have missed due to dehydration? Well, let’s not waste time on the past, as it is now destiny and cannot be changed. Let’s focus on water intake now so we don’t make the same mistakes we did in the past!
Simply put: Water is good. It’s essential for cell function, and you need to absorb enough of it to make a real difference to how you feel.
I have learned from the pros and continue to learn more and more every day about this very powerful molecule called H2O.
Let me introduce you to a brilliant scientist named, Andrew Haberman. Huberman he has a podcast where he talks about science and ideas based on science. It makes science easy to understand and apply to our daily lives in order to maximize our existence. I highly recommend tuning into his podcast.
The reason I mention Huberman it’s because it was instrumental in helping me develop better habits by expanding my understanding of how the mind really works to make good or bad habits stick. That’s right, there’s a chemical process called neuroplasticity that allows the brain to either accept or reject a change in habits. Listen to Huberman, apply the theory and change those habits! Why do you think most people work out first thing in the morning? It’s because you have less limb friction at that time of day and are more likely to stick to your plans or new habits. As the day progresses, you will likely find a stronger resistance and less will to change your habits.
Nice, I’m glad you decided to listen and learn Andrew Haberman, you will learn from him and he is quite brilliant! Back to water – check out episode #114 to learn about optimizing your water intake.
Now, here is some information for you to digest. You may already know that staying hydrated is essential to your health, but did you know that dehydration can negatively affect your cognitive performance and physical endurance? According to a study published in the journal Nutrition Reviews, even mild dehydration can impair your mood, memory and brain function.
So, how can you make sure you’re getting enough water? The Institute of Medicine recommends that men drink at least 3.7 liters (about 13 cups) of water a day, while women should drink at least 2.7 liters (about 9 cups) a day. However, this can vary depending on factors such as age, weight, activity level and climate.
To improve your hydration, try incorporating these tips into your routine:
Carry a water bottle with you wherever you go. This will help you remember to drink water throughout the day.
Add flavor to your water with a slice of lemon, lime or cucumber. This can make drinking water more enjoyable and increase your intake.
Eat foods rich in water such as fruits and vegetables. These foods not only provide hydration but also essential vitamins and minerals.
Set reminders on your phone or calendar to drink water at specific times throughout the day.
For those who exercise, staying hydrated is even more critical. A study published in the Journal of Strength and Conditioning Research found that dehydration can impair athletic performance and increase the risk of heat-related illnesses.
To ensure you are properly hydrated during exercise, try these tips:
Drink water before, during and after your workout.
Consider sports drinks that contain electrolytes for longer workouts or intense physical activity.
Watch the color of your urine. If your urine is dark yellow, you may be dehydrated and should drink more water.
Remember, staying hydrated is essential to your health and overall well-being. By incorporating these tips into your routine, you can make sure you’re getting the water your body needs to function at its best.
Ok, enough about the water for now, I’ll be back in the water from time to time to keep you in check and make sure you don’t forget. But for now, let’s look at the 75Hard program we mentioned last week.
For those of you who started 75Hard last week. I’m on day 7 and feel great! How do you feel?
As always, I hope this newsletter has provided you with valuable information and inspiration to help you prioritize your health and fitness goals. Until next time, keep making strides towards a happier, healthier you!
