Friday Fitness Tip – Drink More Water

This week’s Friday Fitness Tip is to drink more water.  Most of us are guilty of not drinking enough for a variety of reasons. Too busy? Don’t really like the taste of water? Not part of our daily routine? We have all seen the “drink eight 8 oz glasses of water a day” guidelines, but how much of this is really true? After doing some research, eight 8 oz glasses a day is a great start, but some people require even more than that. So, how much is enough? Unfortunately, it is a very grey area.

The current recommendation for adults, ages 19 and older, is approximately 131 ounces for men, and 95 ounces for women. This is inclusive of your overall fluid intake per day, which includes food/drinks that contain water (fruits and veggies, for example). Some other considerations for increasing your water intake would be how much you exercise. It is recommended to add 12 – 20 oz of water per hour of physical activity.

We found a chart on healthline.com, which may be helpful when trying to determine how much water you should intake daily.

Here are a few suggestions we came up with to help us all drink more water:

  1. Track it.  This could be either writing it down in a journal, or getting a water bottle and labeling each ounce and hour.
  2. Set a realistic goal.  And stick to it!
  3. Add fresh fruit to your water.  This definitely helps the person who isn’t fond of regular water.
  4. Drink a glass of water before each meal and each snack. This will also help curb your appetite and prevent overeating.

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Friday Fitness Tip – Focus On One Area Of Your Body

That’s right; I got duped into another write-up. But hey, I’m a good sport, right? This week’s Friday Fitness Tip is from a husband’s point of view. Working out is hard, and it can be extremely overwhelming. I know from a personal standpoint, my image of my body could use some work. My arms are too small, my midsection is too flabby, my back isn’t toned enough, and seriously do I even have a chest? I swear I have been doing push-ups a couple of times a week for like 6 months.

So instead of taking on all areas of the body, focus on one area of improvement and stick to it. For me, I have been focusing over the last 3 months on my core. Crunches, sit ups, and most importantly planks. It has helped my image on my stomach as well as my pain in my back. Also, don’t tell your wives, but strengthening your abdominal muscles can help in the bedroom with holding certain positions, and can help you increase your stamina to not wear out too early. Shhhhh.

Anyways, focus on an area of importance and stick to it.  

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Friday Fitness Tip – Buy New Workout Gear

This week’s Friday Fitness Tip is to “Buy New Workout Gear.”  This could be anything really – a new top, workout tights, sneakers, headband, water bottle, or a new yoga mat.  Having something new is exciting, and could motivate you to actually use it and workout more often than you normally would!  Have you ever felt great in what you are wearing? New workout gear could be the trick! It could even put a positive spin on your workout, and motivate you to get there quicker. “I can’t wait to go for a run wearing my new sneakers!” instead of thinking, “Ugh! I really shouldn’t have eaten that second piece of cake, I should go for a run later.”

Share some of your pictures in your new gear that motivates YOU!

We love our new pair of Lululemon tights (In Movement ⅞ Tight Everlux 25”), and feel great rocking them! These pants have everything going for them – high-waisted (they suck everything in), breathable & light fabric which dries quickly (we love to sweat!), and they don’t slip or fall down.  They are also a 25” inseam, which is perfect for this short mama! Purchased in black, size up one. Wearing in a size 4 for 5’2 and 120 lbs. Affiliate link below.
Lululemon In Movement 7/8 Tight  Everlux 25″

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Friday Fitness Tip – Make A Commitment To Your Workout

This week’s Friday Fitness Tip is to “Make a Commitment to Your Workout.”  First things first, you need to figure out why it is worth it for you to commit. There are a ton of different reasons, and each person’s reason might be different.  For us, it’s worth it because need the physical activity to feel normal in our crazy “kid-filled” world. It is our mental break. Once you figure your reason, it will be much easier to stay on track and to keep up with it. There are many ways to make a commitment:

  1. Write it in a journal (see post here)
  2. Share it with your spouse, friend, or coworker. They can be your accountability buddy.
  3. Share it on social media. This is a good way to be held accountable since so many people will be seeing it.
  4. Pick something you enjoy doing – running, walking, barre, yoga, pilates, you name it! This sounds obvious, but it is probably the reason you let go of your workout routines.

Do whatever it takes to make you stick with it.

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Friday Fitness Tip – Don’t Take Off Too Many Days In Between Workouts

This week’s Friday Fitness Tip is “Don’t Take Off Too Many Days In Between Workouts.”  It wasn’t until we started our fitness journey that we realized how true this actually is.  No matter how dedicated you are to fitness, it happens… you forego a workout day. Then another. You’re on a roll, so why not add one more skipped day. One more day won’t do anything, right?

There are a TON of reasons you skip. Maybe you’re tired, you’re sick, or maybe it’s just too damn cold outside! We all do it, but it is important to not let too many days go by in between workouts. Here are some reasons why:

  1. You are breaking your routine, which can make it hard to start up again.
  2. It takes time to get into shape, but not much time to fall out of shape. Without even realizing it, we lose muscle mass and gain body fat.
  3. Your mental health can suffer. This is huge for us. We realize on the days we skip our workout, we are grumpy, unmotivated, and tired.

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Friday Fitness Tip – Keep An Exercise Journal

This week’s Friday Fitness Tip is to keep a journal when it comes to exercise.  This could be something as simple as tracking:

  1. Number times you exercised in a week
  2. Number times you want to exercise
  3. Average time spent exercising
  4. Average time you want to spend exercising
  5. Goals
  6. Goals achieved

People keep journals for a number of reasons. For us, we like to journal to hold ourselves accountable.  Accountability goes a long way in your exercise routine. Some days/weeks are easier than others to achieve our goals, and a journal is a good way to keep us on track. What are some ways journaling helps you?

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Friday Fitness Tip – Find the Right Pre-Workout Snack

This week’s Friday Fitness Tip is to Find the Right Pre-Workout Snack.  This is something a lot of people struggle with, including us. You don’t want to eat too much, in fear of feeling too full. You don’t want to eat too little in fear of not getting enough nourishment resulting in feeling light-headed.  A good rule of thumb is to pack your snack mostly with carbs and a bit of protein. This will help you perform best. We compiled a list of good pre-workout snacks:

  • Bananas – Great source of natural sugars, simple carbs, and potassium. 
  • Rice Cakes (with nut butter or hummus) – Rice cakes are usually fat-free, which makes them a quick-digesting, healthy pre-workout snack.  Spread on a thin layer of some nut butter or hummus for a touch of protein.
  • Apple & Peanut Butter –  Quick and easy snack that combines some healthy carbs with a decent dose of protein

What are some of your favorite pre-workout snacks?

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Friday Fitness Tip – Make Time for Exercise

This week’s Friday Fitness Tip is to Make Time for your workout.  We found a quote too good not to share. “Regular exercisers don’t find time, they ‘make’ time.”  When we sit back and really think about it, this is us, we MAKE time! As working moms, there are a million things we could and should be doing, and hey, maybe a million more that we’d rather be doing.  Laundry anyone? Yeah, that falls under the category of what we should be doing.

The moral of this story, is to not sit back and wait for time to fall into your laps.  Make the time for your workouts. There is never a workout you regret doing, only a workout that you regret skipping.

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Friday Fitness Tip – Celebrate Small Wins

This week’s Friday Fitness Tip is to celebrate your small wines! Oops, I mean wins, but why not celebrate with wine?  Is it bad that every time I go to type “win” I automatically type “wine”? I must be feeling the Friday vibes after a long week!  Anyway…

When thinking in terms of fitness, what are some of your small wins?  We polled a few of our followers for some examples. Do any of these apply to you too?

  • Exercising 3 times a week
  • Holding a 2 minute plank
  • Exercising before work
  • Exercising after work
  • Beating calories burned goal
  • Being able to do one pull-up
  • Being able to do 10 push-ups without dropping to your knees

It is very important to celebrate small wins. These are personal achievements that you should be very proud to celebrate! Personally speaking, we usually notice the mistakes that we make, and ignore the small victories.  Why are we so hard on ourselves? Sometimes we think it is because we are expected to achieve certain goals.

Here are a few ways to celebrate your small wins:

  1. Notice them. Who cares how small you or someone else might think your small wins are, you will be happier if you notice them.
  2. Get excited. Be proud of yourself!
  3. Communicate them. Yes, it is OK to brag!
  4. Live in the moment. Enjoy the celebration. Don’t overwhelm yourself by thinking of other goals to achieve.
  5. Reward yourself. Have that extra slice of pizza or another glass of wine, buy yourself a new pair of sneakers… you deserve it! Keep up the good work!

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Friday Fitness Tip – 5 Ways to Get Enough Sleep

This week’s Friday Fitness Tip is Getting the Right Amount of Sleep.  Getting a good night’s sleep has many benefits, but we are just going to relate it to exercise. You will be more successful in your exercise routines and goals, when you are well rested. If you look at the sleep guidelines, adults (26 – 64 years)  should be getting 7 – 9 hours of sleep per night. Until becoming moms, we had no idea how important sleep was to our health.  They always say you don’t know what you have until you no longer have it.

So how does one achieve this goal? Well, here are a few tips that we came across.

    • Stick to a sleep schedule, even on weekends. Sometimes we let go of our routines on the weekends because we feel like we have extra time to sleep in (those of us without young kids). Maybe we just finished a Netflix show and we can’t wait until tomorrow to watch the next episode. Let me give you some advice…go to bed. You’ll thank me in the morning.
    • Practice a relaxing bedtime ritual. Maybe you wash your face, take a hot shower/bath, brush your teeth, read a book, diffuse some oils, etc. Whatever works for you, but establish a good routine and stick to it!
    • Exercise often. This is spot on! Exercising helps sleep and sleep helps exercising.
    • Beware of hidden sleep stealers, like alcohol and caffeine. Aw man. Mom life craves coffee and wine! Maybe moderation is key.
    • Turn off electronics before bed.  This is a huge one, and one where we are guilty! Kids are in bed, why not catch up on the news on your Facebook feed? Statistics show leaving your phone face up disrupts your sleep.  

Now, go to bed!

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