Tell Them – One Gallon Per Day! and more...


Tell Them – One Gallon Per Day!

I know I am always telling my clients to drink more water, but did you know you should tell them to get one gallon of water per day? Here is one of the many questions I received from clients about the amount of water to drink….and my answer to why getting a gallon of water every day is a good idea! Go ahead and save this info to share with your clients when you get this question!

water 300x188 Tell Them   One Gallon Per Day!“I just read that we should drink a gallon of water per day to maximize fat loss.  Was this a misprint? I picture myself on the restroom all day from drinking all that water. Please clarify. Thank you for your great articles!”  M.H.

Did you know that 50-70% of our total body weight is water? The brain is composed of 70 percent water, lungs are nearly 90 percent water and our blood is about 83 percent water, which helps digest our food, transport and eliminate waste and toxins, mobilize fat, and control body temperature. Think of it this way, every tissue cell, organ and system is comprised of water and functions optimally only in the presence of adequate hydrationSo even fat loss will not occur at an optimal rate if you are in a dehydrated state. Plus water helps totrans Tell Them   One Gallon Per Day!suppress our appetite.  Water is our life force, in fact, we could only go a few days without water before our body would start to deteriorate and die. According to the American Dietetic Association’s Complete Food and Nutrition Guide, the average adult loses about two and a half quarts or about 10 cups of water daily through urine and sweat. Just cover your entire arm with a plastic bag and within a few minutes you’ll get a very visual demonstration of how much water we lose in a day. Think of the good old-fashioned sweat suits designed to make you sweat and lose weight. Yeah, you lost weight but it wasn’t fat weight, it was very valuable water weight!

TD HanddrawnArrows41 300x285 Tell Them   One Gallon Per Day!

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To maintain your body’s fluid balance, you need to replace at least the 10 cups of water (80 ounces) everyday. This amount needs to be increased in hot weather conditions or for those who exercise who may lose up to a liter per hour during a workout. Plus, as we age, there is a general loss of water in all tissues – it’s like the plum to prune effect!  So the question is – would you prefer to be healthy, hydrated plum or a dried up, old wrinkly prune so drink your water?!

But, unfortunately most people exist in a dehydrated state. In fact, common complaints like headaches, lack of energy, feeling tired and lethargic, being prone to sickness and injury, kidney stones, constipation and achy joints and muscles have been associated with dehydration. If most people would commit to drinking 10 glasses of pure water every day they would notice a great improvement in their overall health, body composition and energy levels.

So the gallon of water or 128 ounces everyday was not a typo – some health professionals believe this is the adequate amount required if you are exercising and sweating everyday which hopefully you are!  Keep in mind though, we obtain water in our diets from drinks, either plain water or as part of other beverages and from solid foods, especially fruits and vegetables.  So we encourage clients to get at least 80 ounces of pure water and see how their body responds.  Any other additional fluids you consume in the form of juice, milk, or herbal teas will be a bonus.

Regarding your question about having to run to the bathroom throughout the day. In the beginning, your body and its tissues are not used to absorbing this higher level of fluid and so they will initially just flush it out. And yes, you will be spending a great deal of time in the restroom but it won’t last long. Eventually, your body and its tissues will start to absorb the water and your need to run to the washroom all day should decrease. Your body will soon adapt to your hydrated state. Your thirst mechanism will also become more efficient and you’ll find that the more you drink, the more thirsty you become. That’s a great sign!

Most people know they should be drinking more water but they don’t.  We’ve found it’s not in the knowing, it’s in the doing!

You’ll have to take some action steps to help you adhere to this hydration goal…here are some examples:

  • Purchase a water cooler for home and work so you always have cold, refreshing water available.
  • Be sure to drink some water every time you pass the cooler.
  • Purchase an 80 ounce water bottle from places like Fred Meyers so you can fill up your bottle in the morning and make it a goal to finish the whole thing before you go to bed.
  • Have your bottle with you wherever you go.
  • If you don’t like the big water jug idea, drink a 16 ounce glass of water first thing in the morning and then 20 minutes before each meal and snack.

You’ll easily hit 80 ounces. Many athletes use what’s called a ‘Camel-Back’, a water sac that hooks on like a back pack with a water-hose that allows you to drink easily and continuously throughout workouts. This is a great way to replenish all those extra fluids during tough workouts. During workouts, you should strive to drink 8 ounces of water every 15 minutes. During long bouts of intense endurance exercise, it’s best to use a sports drink as this will help replace sodium and electrolytes lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening.

Water and hydration is important to your overall health and hopefully this article has helped clarify some of the rationale. 

Yours in health, fitness & business,
Sherri McMillan 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Tell Them   One Gallon Per Day!Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

      

Ideas For Eating on The Go

peanut butter banana sandwich 480 300x247 Ideas For Eating on The GoWe can all appreciate that life can get busy and it can be difficult to stick to a healthy eating plan. My clients often ask me for easy and healthy ideas for eating on the go.

Here is what I tell them…please share with your clients!

Breakfast
Break for breakfast no matter how busy you are. Try these balanced, quick breakfast options:

  • Organic plain yogurt and some mixed raisins, granola and dried fruit
  • A couple pieces of fruit and you’re off
  • Oatmeal and fruit
  • Peanut butter and banana sandwich
  • High energy smoothie

 

TD HanddrawnArrows4 300x285 Ideas For Eating on The Go

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Lunch
Are you rushing to business meetings on your lunch?  Here are some easy, lunch ideas to go:

  • Raw veggies with a container of plain yogurt or hummus for dipping
  • Cottage cheese & fruit
  • Pita pizzas with vegetables and tomato sauce
  • Left-overs from dinner
  • Soup or chili made on the weekend
  • Baked sweet potato
  • Salads

Snacks
Need a quick pick-me-up?  Be sure to have a mid-morning and a mid-afternoon, low-fat, high-energy snack. Here are some healthy snack choices:

  • Yogurt and fruit
  • Raw vegetables and yogurt dip or hummus
  • Energy bar
  • Smoothie
  • Cottage cheese
  • Hard boiled egg
  • Couple fig bars

Dinner:
Wind down in the evening with one of these dinner options:

  • Pasta with Marinara Sauce
  • Salmon, Tuna or other fish option with vegetables and rice
  • Vegetable stir fry with chicken, beef or fish
  • Chili
  • Homemade Pizza
  • Hearty salad with nuts, seeds and/or crunched tortilla chips

Yours in health, fitness & business,
Sherri McMillan 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Ideas For Eating on The GoHey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

      

Clients Can Lose The Weight For Good!

WEIGHT LOSS PROGRAM 300x200 Clients Can Lose The Weight For Good!I am sure your clients are like ours and their most common gripe is they struggle to lose weight and keep it off. Here is some simple info you can share with your clients. They really can lose the weight for good!

 

It’s interesting to note that the general public is more health-conscious and the availability of healthy products has increased dramatically and yet, our population continues to get fatter. So why do we continue to gain weight? trans Clients Can Lose The Weight For Good!Consider the amount of calories we no longer expend everyday because of labor-saving devices like escalators, elevators, remote controls, computers, and urban transportation. We also live in a society where food is in abundance. Portion sizes tend to be huge and processed foods fill our cupboards and fridges. Expending less energy, consuming more food and a society where exercisers are a minority results in a society that is getting fatter!

 

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So what can you do about it? You’ve got 4 choices: diet, exercise, both or liposuction. The first option will definitely result in failure. Ninety-eight percent of people who go on restrictive diets gain the weight back. It appears that losing the weight in the first place, is not the hard part. In fact, people successfully lose weight all the time. It’s keeping the weight off that’s the hard part. The problem is that when you diet using excessively low calories you lose valuable, energy-burning muscle tissue which drops your metabolism making it easier to put the weight back on. And secondly diets are, by nature, a short-term phenomenon. You often feel deprived during the diet-stage and thus, once you’ve lost the desired weight you return to old habits and patterns and the weight is quickly regained.

The second option to lose fat is exercise. This is a good choice but unfortunately, for many people, exercise by itself can be a painfully, slow process. When people are looking for immediate results, they often don’t have the patience to wait!

The third option is to exercise and eat healthy simultaneously. Research has found this method to be most successful at reducing body fat and, most importantly, helping to keep it off.

The final option, surgery/liposuction, is a costly choice. Furthermore, if the diet and exercise habits of the individual are not altered, the individual will eventually get fat again. For example, with liposuction, even though they may have less fat cells, the fat cells they still have can get bigger!

Here’s a Fat Loss program that incorporates exercise and healthy eating that will ensure you reduce your body fat safely, effectively and permanently:

Aerobic Exercise:

The American College of Sports Medicine recommends aerobic exercise 5-7 days/week for 20-60 minutes each session to maximize fat loss.  Aerobic activities include exercise like walking, running, cycling, swimming, fitness classes, hiking, cross-country skiing, stairclimbing and rowing. So…is low intensity exercise for a longer duration is better for fat loss? If you’re a beginner, this is a good starting point because if you try to go too hard, you will fatigue too quickly and won’t expend enough energy. But as your fitness level improves, I recommend varying your intensity and duration for maximum fat loss results.  For example, one to two days per week go long and easy (45 plus minutes about 50-60% of your maximum heart rate), one to two days per week go for a medium duration and intensity (30-45 minutes at 60-75% of your maximum heart rate) and one to two days per week go short and hard (20 minutes at 75-85% of your maximum heart rate).  To fine-tune your program, I would suggest you vary your intensity and duration as noted above and incorporate a different activity to compliment your walking program.  Remember this; if you always do the same activity, duration and pace, your body gets used to this program quickly.  You’ve got to mix it up to maximize results.

Resistance Exercise:

Regular strength training workouts are also critical to maximize fat loss. Muscle is an energy-burning tissue and therefore, if you have more of it, your metabolism revs at a higher rate making it easier to burn fat both during and after exercise. You’re currently spending 20 minutes twice per week on muscle conditioning. I would like to see you gradually increase the duration up to about 40-60 minutes twice per week. This should produce some great results.

Eat 5 small meals and snacks each day:

Studies indicate that when people eat more regularly throughout the day, they are less likely to overeat or indulge in less-healthy choices. Food at regular intervals also maintains a more balanced blood sugar level which keeps your energy levels higher throughout the day. Try to consume smaller meals or snacks every 2-3 hours during the day. So I encourage you to start planning out your meals and your day better.

Drink a gallon of water every day:

Our body is 50-60% water and when we are dehydrated, our body and it’s organs and systems don’t function at their optimal level. This limits your ability to exercise intensely and ultimately, will affect your ability to burn body fat. Many scientists also suggest that headaches, minor aches and pains, low energy, sleeping problems and injuries may be a result of dehydration!  Drinking a gallon of water each day will replenish the fluids you lose throughout the day as a result of normal human respiration.

Focus on what you should be eating instead of what you shouldn’t be eating:

Ensure you consume 5 vegetable and 3 fruit servings every day.  Fruits and vegetables are high in nutrients and water-content and low in fat and calories.  It’s much more difficult to overeat when your diet consists largely of fruits and vegetables.  If you fill up on your fruits and veggies, you’re going to have less room for the high-fat, nutrient-poor foods.

Practice the 80:20 rule:

You can’t expect to be perfect for the rest of your life and setting these types of high expectations will definitely set you up for failure and feelings of inadequacy. Instead of saying, I’m never going to eat chocolate again, decide that you’ll eat it only once per week. Instead of determining that you’re going to eat perfectly 7 days a week, decide that you’ll eat really healthy 5 days a week and then 2 days, you’ll allow for a few indulgences. This is much more realistic and is something that you can adhere to for the rest of your life. We have to stop thinking “All or Nothing”.  This just leads to failure and then the resultant binges. Remember that if you want to be 20 pounds lighter 10 years from now, then it’s not what you do over the next 6 weeks, but rather what you do for the next 10 years!  So ask yourself, what type of a nutrition plan can you follow forever!

Limit your alcohol intake:

Alcohol poses a number of problems. It is high in calories and lacking nutrient value. In addition, and probably most importantly, alcohol reduces your inhibitions. You may be more inclined to indulge or make poor choices because you aren’t able to think clearly or examine the long term consequences.  Of course, many can’t commit to never drink again, but instead of drinking every night with dinner, limit it to once or twice per week.

Increase your daily activity:

Try to think of ways that you can be more active throughout your day without having to actually exercise. The calories expended from walking a few extra blocks, taking the stairs, or performing errands in an active fashion really add up! If we could learn to just be more active throughout the day, we wouldn’t have to spend hours in the gym!

Try not to eat large amounts of food past 8:00pm:

Eating late at night often goes hand-in-hand with high-fat snacks and overeating. Try to eat the majority of your calories earlier in the day.

Keep an activity and food log:

Record your daily exercise and what and how much you eat. Some researchers have found that just the act of recording the foods you eat, result in better choices and a healthier diet.  Also by writing everything out, you may also start to notice patterns. For example, you may observe that the days you don’t exercise are also the days you eat poorly. You can then take appropriate action.

My last final words of wisdom are to be patient, persistent and consistent! Know that every positive action you take will ultimately make you a fat burning machine!

Yours in health, fitness & business,
Sherri McMillan 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Clients Can Lose The Weight For Good!Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

 

 

 

 

      

Prepare to Sell: The Personal Trainer’s Checklist

10487204 10152079812461946 5027197056409213767 n 300x245 Prepare to Sell: The Personal Trainers ChecklistThis is the time of year when we are all working hard to help clients and potential new clients make a commitment to their health and fitness and invest in our services. Do you have a way to ensure 80% of the potential new clients walking through your door will stay your clients? Taking a systemized approach toward selling can get you there! We have a tried and true method to running the first session with a prospective new client that works for all personality types and all trainers! It is true!

To learn more read the latest column I wrote for PTontheNet -

Prepare to Sell: The Personal Trainer’s Checklist

Enjoy!

Yours in health, fitness & business,
Sherri McMillan 

Click here to view the embedded video.

Automatically get $100 off the Fitness Results Manual
through the month of January!

 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Prepare to Sell: The Personal Trainers ChecklistHey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

facebook like buton1 1024x952 Prepare to Sell: The Personal Trainers Checklist

Click Here to like us on Facebook and get FREE Instant Access to my “Making Money with Small Group Training” Webinar

 

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Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.  

 

 

 

      

Time Management For Fit Pros – 3 Min Video!

OK Fit Pros. I know this is one of the busiest times of year for most of us so I thought I would share a quick 3 minute video on how you can better manage your time! Time Management for fit pros is key to helping clients, generating revenues and keeping your sanity!

Click here to view the embedded video.

You can also learn more about the fit pro time management tips I suggest by reading this column I wrote for PTontheNet last year!

The 4 D’s of Time Management

Yours in health, fitness & business,
Sherri McMillan 

Click here to view the embedded video.

Automatically get $100 off the Fitness Results Manual
through the month of January!

 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Time Management For Fit Pros   3 Min Video! Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

facebook like buton1 1024x952 Time Management For Fit Pros   3 Min Video!

Click Here to like us on Facebook and get FREE Instant Access to my “Making Money with Small Group Training” Webinar

 

TD HanddrawnArrows4 300x285 Time Management For Fit Pros   3 Min Video!

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.  

Don’t miss it

      


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