by Tanya Fraser | Jul 2, 2016 | Fitness, Nutrition, Wellness |
Why you Should NOT Join Cut the Crap Club
Membership to my Cut the Crap Club will be closing it’s doors to new members on Monday, July 4. While there are many reasons why you should join.
Today I’m going to explain why you should NOT join. Crazy right!
Reason #1 – You Don’t Need Help Because You are 100% Perfect
Yep, that’s right. If you can confidently say you are 100% perfect in every way, if you’ve got your shit together and don’t need any help from anyone. Well, then, I envy you! Can you please share with me your secret sauce. Because I think we all want to drink that kool-aid!
Even though I’m a holistic nutritionist and personal trainer, I STILL have struggles when it comes to my health, when it comes to managing my time, when it comes to planning meals, when it comes to motivation to move my arse and workout and the big one…learning how to slow down and manage the stresses in my life.
So, what do I do? I seek out help, I’m always learning, experimenting and getting coaching from my mentors and colleges. Because I know I can’t do anything alone, and the only way I can be truly successful and healthy is with support, motivation and accountability. And this is a huge part of Cut the Crap Club.
But you’re perfect right, you don’t need any help!
Reason #2 – You are stress-free and manage your time like a pro
Seriously, you’ve got to share your secret sauce! One of the most common struggles I hear is “I don’t have time”, “I’m too busy”, “There are not enough hours in my day”, you get the idea, or maybe not because you manage your time like a pro.
But let me tell you what life is like for us mere mortals. We struggle all the time with deadlines, family priorities, work schedules, kids, family, housework, well, the list goes on. And what ends up happening is we forget to look after ourselves. When that happens our health declines, we put on weight, we give in to our sugar cravings, we are moody, our skin breaks out, we get joint pain, we can’t sleep and our energy levels are totally zapped.
In Cut the Crap Club I want to help you eliminate or at least handle those stresses with more ease. To guide you to the understanding that your health has to be your #1 priority in order for you to win and be successful every day.
But I don’t need to tell you this!
Reason #3 – You have no health struggles
Ok, now you’re just showing off!
What a world it would be if we were all living a healthy pain-free life. We would all be in a happier richer world, don’t you think? The truth of the matter is, we have complete control over our health and our bodies. We make choices every day that either fight disease or feed it. Our lifestyle is a huge contributing factor to many of health issues in the world today.
But the good news is we live in a time when there are so many options that are available to us, to help us and guide us to optimal health. However, the only thing holding us back from achieving the bodies and health we want – is ourselves. The excuses we tell ourselves, all the times we’ve said no to the right things and yes to the wrong things.
I designed Cut the Crap Club to help us mere mortals eliminate those excuses and say yes to the right things.
Reason #4 – You have zero body image issues
Even though I’m thin, when I look at the back of my legs and see that cellulite, I cringe. Yuck. It wasn’t until my late 20’s that I had any confidence to wear a bikini at the beach. And Yes, I am someone who is thin and have been fit my entire life. I still have body image issues and is something I work on regularly.
Now, I know you don’t understand any of this because you have zero body image issues. But many of us struggle every day because we feel we are too fat, have too many freckles, think our noses are too big, our hair is too curly, our elbows look funny and our ears are lopsided. Yeah, I know, it’s crazy.
While it’s easy for you to say, “Just love yourself, you’re beautiful the way you are”, that’s easier said than done. While it can be done, it does take time, it does take a shift in our mindset and it takes practice. In Cut the Crap Club we tackle body image and I focus on encouraging and guiding my members to find their self-worth, build their self-confidence and truly believe they ARE beautiful and that all-elbows look funny!
Reason #5 – Every day you are motivated to eat healthily and workout
Wow, were you sent from heaven, because you totally got your shit together. I’m in the business of health and fitness. And while I love working out and being active, I’ll admit there are times when I’d much rather binge watch Game of Thrones and eat ice cream than go for a run or do burpees and squats. I’m only human and from time to time even I need a push, I need support and someone to motivate me to move my arse and help me choose carrot sticks over potato chips.
The most successful people in the world, entrepreneurs, athletes, celebrities, community leaders, all have help. They all know they would never be where they are if there wasn’t someone in their life to support them on their journey.
I’ve built Cut the Crap Club as a support network, it’s a community of like-minded women and men looking for guidance and who are ready to take action on reaching their health goals. There is strength in numbers.
But none of this matters to you right? You’re perfect!
If you’d still like to join, do so today because the doors will close Monday, July 4th.
by Tanya Fraser | Jul 1, 2016 | Fitness, Nutrition, Wellness |
Why I Started Cut the Crap Club
The Cut the Crap Club is something I have been working on for months and months. It all came about because I had clients who wanted to continue working with me but didn’t have a) the finances to continue meeting with me each week and b) couldn’t afford the 1 hour of time to work out with me.
As a nutritionist and personal trainer, it’s always hard to hear that a client can no longer continue for whatever the reason. It hurts because I see them doing so well, their body is changing, they are getting stronger, more flexible and feel less pain. Their attitude and outlook on life are becoming more positive and I see them growing into themselves and gaining more self-worth and confidence.
So when those clients said they could no longer continue, I had to find a way for them to continue their healthy journey without them struggling with time or money. They had worked so hard to get where they were I didn’t want them to ‘fall off the wagon’ for lack of a better term. I’ve seen it many times before, when clients stop working with me, they no longer have the accountability and motivation. It’s so easy to say, tomorrow, or just this one cookie (which often always turns into 8 cookies or the whole box!)
Does any of that sound familiar?
That’s when it hit me!
I could create workout videos and meal plans for my clients and send them every couple of weeks. My clients loved the idea and said let’s do it.
This is how Cut the Crap Club was born.
My mission has been and still is, to make healthy living realistic, accessible and doable for everyone and anyone who wants change. Who wants to live a healthier life. Who desires to be stronger, fitter, happier and feel more confident in themselves.
I get how busy we are all, how stressed for time we are. That money is tight. That you are tired and have no energy. That maybe you have low self-confidence and don’t feel you are worth the investment.
But the truth of the matter is this.
Without your health. What do you have?
Not a whole lot.
When we are healthy, when we feel like we’ve got all the energy in the world. When we feel strong. When we feel happy with ourselves. When we love the way we look. When we fit into those pair of jeans from 10 years ago. When we wake up in the morning pain-free.
We feel rich. We can do anything. The world is our oyster.
Your health is your most important asset.
The choices you make about your health is solely your responsibility.
Keep this in mind, every time you put something into your mouth you are either fighting disease or feeding it.
Yes, I know it can be hard and confusing and frustrating. But those things can be overcome and shouldn’t be the things that stop you from reaching success in your life.
How many times have you said, “tomorrow”, or “Monday” or “in the new year”?
How many times have you gone back and forth on a decision to make the healthier choice and take action?
Don’t you think, it’s time to stop the flip flopping, the frustration, the overwhelm and make the leap.
If you believe that you deserve the best health, if you believe you deserve to feel sexy and strong, if you believe you should wake up each day with vibrance and energy, if you believe that you are worth more.
Then I encourage, to become a member of Cut the Crap Club, right now, in this moment.
Too many tomorrows, Mondays and next years have already passed you by.
And I believe you are worth it.
Join now, enrolment will be closing Monday, July 4th at 11pm EDT.
by Tanya Fraser | Jan 6, 2016 | Fitness, Wellness |
The biggest mistake you are making to your health and how you can correct it.
We are a culture of sitting.
Some say sitting is the new smoking.
Sitting for too long can have harmful effects on your health. We spend more than half our day sitting, some of us can sit for up to 14 hours a day. What the what??? That’s just crazy talk. Between, sitting at the office, sitting in the car, watching tv we are increasing our risk of diabetes, heart disease, cancer and shorter life spans. EVEN if you are exercising.
EVEN if you are exercising.
Yep, you read that right.
Here’s the mistake I see people do, they work out for an hour in the morning. Which is great, awesome, I’m not knocking that at all. But then they sit all day, the truth is the body wants to move, it thrives on movement.
I want you to think of it this way. Think of your body as a body of water. Which is mostly true, because our bodies are made up of mostly water.
Let me paint you a picture. Imagine a stagnant pool of water. A pool of water that is not moving. What is attracted to that water, what will you see? Most likely you will see different types of bacteria, mosquitos and other insects. Is there much life? Not really.
Is there much life?
Not really.
Now think of a flowing river. What is attracted to that water? What will you see? You’ll see that it’s full of life, it’s full of minerals and other life forms. You’ll see that it can create electricity which provides life. What’s attracted to that river, more life. The flowing river creates vibrancy and abundance.
Movement equals life.
Stagnation equals death.
You, my friend, are a flowing river.
I challenge you to set your phone, watch, egg timer to go off at the top of each hour. At that point, you will get off your chair and move. Maybe it’s a quick dance party, turn up your favourite song and dance your heart out. Maybe it’s stepping away from your desk and walking up and down two flights of stairs. Or maybe you will stretch. If you took 5 minutes an hour in an eight hour day that adds up to a 40-minute workout.
And you said you had no time to workout.
Get off your arse and get moving!
by Tanya Fraser | Jan 1, 2016 | Fitness, Wellness |
Stretching: it’s more than flexibility
Stretching. I’ve said it before, you’re body is a flowing river. It thrives on movement. And stretching has so many benefits, is very beneficial to your body and mind.
So, here are just a few of the benefits regular stretching has to offer
Increased flexibility and range of motion.
As we age, our muscles tighten and we have less range of motion in our joints. A regular stretching program can help lengthen your muscles and make these daily activities easier and more enjoyable.
Improved circulation.
Stretching improves circulation of blood to the muscles and joints. Increased blood circulation, of course, brings nutrients to our cells and removes waste byproducts.
Better posture.
Chronically tense and tight muscles contribute to poor posture, which in turn can affect the functioning of our internal organs, not to mention our appearance. Stretching the muscles of the lower back, shoulders and chest can help keep the back in better alignment and improve posture.
Relaxation and stress relief.
Stretching, done properly, helps to relax tense muscles which result from stress. The feeling of relaxation brings a sense of well-being and relief from tension.
So, how do we get started with this. It’s super simple easy. No excuses.
There are two times a day I get my clients to stretch. First thing in the morning and before going to bed. For 5 minutes in the morning, stretching helps wake up the body and gives you a little boost in energy. For 5 minutes before going to bed, put on some calming music, it helps get the body and mind ready for sleep, removes any stresses and tension for the day and relaxes you completely.
Do this on your own, or if you have a partner do it together. Even better do it naked. Although I don’t think you’ll be getting much sleep after!!
Either way, get stretching!
by Tanya Fraser | Dec 18, 2015 | Fitness |
Swimming: an easy workout with huge benefits
Like any form of exercise swimming makes you feel good.
It’s boosts and stimulates those feel good chemicals like serotonin to make you feel happy and joyful.
Swimming can be an intense workout for a time for fun, whichever you desire. Either way, you’ll enjoy the benefits this activity has to offer.
Here are just some of the benefits:
It’s low impact – swimming allows for greater ease of moment and there’s less strain of muscles and joints.
Swimming strengthens muscles, it’s great for resistance training. Water can be up to 44 times greater than that of air, which means you have to work harder to move through it.
It’s heart healthy and improves cardio, you can get a fantastic cardio workout without sweating!
And again like other forms of exercise it also helps prevent type 2 diabetes.
And of course helps you lose weight by burning calories.
Best of all swimming can be done at any age.
by Tanya Fraser | Oct 19, 2015 | Fitness, Wellness |
Get off your Arse and Start Walking!
Walking. It’s so beneficial physically and mentally. And so easy to do, you can’t say no. You don’t need any fancy equipment and you can do it in any type of weather. So no excuses here.
Here are just some of the amazing benefits walking has to offer:
- it gets you outside and into nature
- it can help reduce stress or relieve stress, because it gets you moving and breathing, providing oxygen to the body, it can help you think things through and work stuff out
- it lifts your mood, it makes you happy. It releases the feel-good endorphins into your bloodstream, again helping to reduce stress and anxiety
- it can help burn fat, allowing you to lose weight or control your weight
- it strengthens your heart
- regular walking has been shown to reduce your risk of heart disease and stroke
- it lowers cholesterol and keeps you blood pressure in check
- making walking a regular habit can also help reduce your risk of developing type 2 diabetes
- worried about osteoporosis – get walking, walking is a weight-bearing exercise, it stimulates and strengthens your bones
- want toned legs and butt – well, walking can help tone your legs, giving you definition to your quads, hamstrings and glutes
- it gives you energy – because it stimulates circulation and increases oxygen supply to cells in your body
- and best of all walking is free, and can be done almost anywhere and any time of the year, sun, rain or snow.
How to get started.
Pick a set time every day, a time that is easy, maybe it’s first thing in the morning, maybe on your lunch break or in the evening. You want at least 20 minutes. But don’t feel like to have to complete the 20 minutes all at once. Maybe you can do 10 minutes before breakfast and another 10 after lunch. Make it count, move your arm when walking, do intervals, 5 minutes at moderate pace and 1 min at a fast pace and so on.
Do this every day, you can’t help but feel more energized, feel stronger, reduce stress and strengthen and tone your body.
by Tanya Fraser | Aug 10, 2015 | Fitness, Nutrition |
Here’s What you Can Eat Before and After Working Out
As a nutritionist and personal trainer one of the most frequent questions I get asked is “What should I eat before and after my workouts?” or “How much protein should I eat after working out?” Unfortunately the answer to these questions can become confusing, as there is so much information out there and the information is always changing as new research is being done. That being said I’ll try my best to share some simple tips with you to help you greater success when working out and achieving your health goals.
What you eat before and after your works really does depend on your fitness level and what goal you want to achieve with your exercise routine. If for example you are planning to run a marathon in the next couple of months your eating habits will be very different from some one who enjoys running solely for it’s health benefits. The following advice I’m going to give is for most of us who take part in exercise as a part of healthy balanced lifestyle, not for the elite athlete.
Before Exercise:
Numerous studies have concluded that consuming carbohydrates before exercise results in improved performance when compared with exercising on an empty stomach. Many experts recommend a low GI (glycemic index) meal before exercise to supply sustained energy during your workout. Low GI foods are foods that don’t spike your blood sugar, for example whole grain bread would be considered low GI compared to white bread which would be considered high GI, as it can spike your blood sugar levels which sets you up for a crash later.
Here are some examples of low GI foods:
Fruits – apples, pears, oranges, grapefruit
Vegetables – most vegetables including sweet potato
Grains and breads – whole grain pasta and breads, barley, rye
Nuts and seeds – almonds, brazil nuts, sunflower and sesame
Fish, lean meat, poultry and eggs
Cheese, yogurt, keifer
For a complete list you can visit glycemicindex.com for a list of low and high GI foods.
When is the best time to eat before exercise?
I personally recommend waiting at least 1 hour after eating to work out. But ideally, you should eat between 2 and 4 hours before working out, this leaves enough time for your stomach to settle so you don’t feel uncomfortable, not too full and not too hungry. However, the exact timing of your pre-exercise meal will depend on your daily schedule and the time of day you plan to exercise.
What would be an example of a pre-workout meal?
Pre-Workout Meals Ideas (2-4 hours before exercise):
- sandwich filled with chicken, egg or peanut butter and a salad
- pasta with tomato-based pasta sauce and vegetables
- chicken with rice and salad
- vegetables with noodles or quinoa
Pre-Workout Snack ideas (1-2 hours before exercise):
During Exercise:
For most activities lasting less than an hour, drinking anything other than water is unnecessary.
During Exercise (this is for long distance, endurance or high intensity training only):
- coconut water or electrolyte drink
- diluted fruit juice
- handful dried fruit
- banana
- energy gel
*note: it’s important to begin consuming carbs before fatigue sets in. It takes at least 30 minutes for the carb to be absorbed into the bloodstream. It’s best to begin consuming carb soon after the start of your workout, certainly within the first 30 minutes.
After Exercise:
The best time to start refuelling is as soon as possible after exercise, during the first 2 hours replenishment to muscles is most rapid. Therefore, eating carbohydrates during this time speeds up recovery time. However, when you consume protein and carbohydrates together immediately after exercise they promote more efficient muscle tissue growth as well as faster refuelling of the bodies energy stores.
Many people believe that it’s protein you need most of after your workout. But if for example your exercise consisted of running for at least 1 hour at moderate intensity, you’ve burned a lot of your bodies fuel. If you only consumed protein, you are not restoring the bodies fuel tanks, remember that carbs are the fuel for the body. So, when you go running tomorrow you’ll find you won’t have as much energy and will feel fatigued much faster. You have depleted the bodies fuel and haven’t filled up. Just like a car, you can’t get very far with an empty gas tank. Therefore, the optimal post-workout meal or drink should include protein and carbohydrates in a ratio of about 1:4.
Post-Exercise snack ideas (consumed within 2 hours after exercise):
What are some of your favourite meals before and after working out? Share in the comments below.
by Tanya Fraser | Jul 21, 2015 | Fitness, Wellness |
7 Things I Learned From My First Triathlon Adventure
Well, I did it. I made it out alive!
On Sunday July 19, 2015 I competed in my first ever sprint triathlon. What is that exactly? Well, it’s a 750m swim, 25km bike and finish with a 7km run.
It was a fantastic fun, heart pumping, mind bending day. I enjoyed it all!
I made it to the finish line upright!
I finished with a time of 2 hours and 33 minutes. I was a little over the time that I wanted, but to be honest Mother Nature was hard to compete with. The heat was deadly. It was feeling like 35˚C by the time I started running and OMG it took everything in me to finish that run. Not only that, but the second half of my bike was into the wind, I don’t think I’ve ever worked so hard while riding.
Here’s how the day began.
The race was held in the Niagara region (Grismby, Ontario) right on Lake Ontario. This is over an hour from where I live so my husband and I decided to drive down the day before and spent the night in a B&B close to the race.
I was due to race at 9:03am. I got up round 6am, stretched, drank a litre of water, did a little meditation then had my breakfast.
Pre-race I wanted energy, but sustainable energy. If I just ate carbs I knew I’d crash pretty fast. Plus I wanted a meal that was easy to digest and didn’t feel like I had a bowling ball in my stomach. So, fat is where it’s at. MCT oil is a liquid oil that comes from coconut oil and gets used as energy in the body. I LOVE this stuff.
Then most importantly, I pooped!
Too much info? LOL
This was important though. If you are going to do any endurance race, you must go to the bathroom, it makes you feel lighter, prevents stomach cramps and you don’t want to waste time going to the loo in the middle of your race.
Here was my breakfast:
- sliced mango topped with bee pollen and MCT oil
- cup of matcha green tea blended with grass-fed butter and MCT oil
The Transition Area
Alright, so we get to the race and there’s so many people. All the athletes look so professional, they all have their fancy outfits and crazy cool bikes. Immediately I felt out of my element. Do you remember that Sesame Street song “One of These Things” is not like the others, one of these things doesn’t belong.
Yep, that was me!
I didn’t have the fancy outfit, or the crazy cool race bike. I had my workout clothes and my hybrid bike with big tires! However, I did rent a wetsuit for the swim so I looked the part at the beginning!!
The first thing I had to do was put my bike in the transition area, the bike racks were set up by gender and age group.
Ok, that’s easy enough to figure out. As I walk my way to my age group I see the other ages, there are athletes ranging from 19 to 74. Wait, what? 74???
That’s bloody fantastic. Sport isn’t just for the young or the super cut athletes. It’s for everyone and anyone. As I looked around, the athletes were of all ages and all shapes and sizes. It was amazing. Again, it re-affirmed to never judge someone by what they look like. People can surprise you.
The wetsuit is half on! 15 minutes from race time.
I get to my rack and see most of the women have their bikes on the rack and their towels, shoes and helmets laid out already on the grass. I do the same then head on over to the registration area to pick up my timer and bib number. I’m number 171! I also pick up a swim cap and a t-shirt…sweet!
My husband and I walk around a little to get the lay of the land. You can just feel the excitement in the air, the energy is amazing. People are full of smiles.
Alright, it’s almost race time and the swim is up first.
I’ve got to get my wetsuit on. But I’ve never put on a wetsuit before! This should be interesting. This was a wetsuit race only, they wouldn’t let you swim without one. Well, after about 16 hours I finally get this feckin’ thing on.
Now the nerves are kicking in. The race is about to begin!
I’m the one in the green cap!
I get in the water with everyone else. See me. I’m the one in the green cap!
We started in the water for this race.
As I was treading water waiting for the horn to blow. I took a moment to take it all in. Wow. I thought. I’m actually in a triathlon. I had worked so hard for months for this moment. I didn’t want to let it pass by, I didn’t want to miss it. I decided right then to enjoy every minute of this.
When we are in the thick of something, when we are too caught up in something. We can miss it. We can miss the moment and forget to enjoy it and have fun.
I was determined to have fun for the next couple of hours. This was my moment.
The horn blows and we all start splashing and swimming and colliding into each other. I got someone’s foot in my face (thanks dude!) and swallowed a tasty mouthful of Lake Ontario water….yum!
Right off the bat I tell myself “You go girl. You’ve totally got this. No need to rush. Pace yourself”.
17 minutes later I’m dragging my arse out of the water. Your body feels 50 lbs heavier when you’ve been swimming for almost 20 minutes. My husband apparently has video footage of me trying to get out, everyone else is zipping by me while I’m thinking “right foot, left foot Tanya, that’s a good girl!”
Finished my swim, now I’m elegantly taking off my wetsuit!
Off I run to the transition area, take off the wetsuit, dry myself off a little, put the clothes and shoes on. Now helmet, grab my bike and run it out of the transition area onto the road to the mounting line and away I go! Woohoo. I’m loving this. I’m on such a high right now. I feel so fast on my little hybrid. But compared to the pros I’m just puttering along.
By the time I reached 8km I already saw the leader head back. What the what?? These guys are super fast. I have huge respect for what they can do. It was very impressive.
One of the rules on the road was that we were not allowed any headphones or mp3 players for safety. So, what did I do. I sang to myself. I was trying to sing the Rocky theme song but what was coming out of my mouth was more like the Entrance music/C.C. Rider for Elvis Presley.
Sure Tanya, just go with it.
12.5km done, we’ve got to turn around and head back to the transition area, only 12.5km to go. You’re almost there.
Well bloody hell, the last 12.5km was in the feckin’ wind. My legs were now beginning to burn. I’m feeling a little weak. So I’ve got the get my head back in the game. Get my mind right. As soon as you tell yourself you can’t finish this, then you are right. You will never finish.
I started telling myself. “Yes I can. Yes I can.” In between singing C.C. Rider of course! If anyone could have heard me they would have thought I was crazy. And yes, I was singing and talking to myself out loud!
I’m riding along and then right in front of me a guy wipes out, falls off his bike. It was nasty too. He collected his bike and moved off to the side and dusted himself off. As I was riding by him at super sonic speed, in the wind, on my hybrid, I asked if he was ok, he responded “yes”. “Alright, good” I thought and away I went. Only 5km to go.
In no time at all that guy who fell, whizzed by me. Awesome. I loved it. When you fall down, get off your arse and keep going. That really says a lot about a person. It’s easy to play victim, it’s easy to blame others or things. To be strong, you’ll get up and keep going. That’s when you’ll make something of yourself.
I finally reach the finish line for the bike, I hop off my bike and run into the transition area.
And there was my husband with camera in hand and a huge smile. I was so glad to have my husband there and to share the moment with him. He was my biggest cheerleader. Having that support was important to me, I felt like I was doing this for the both of us and having him there also held me accountable. I wanted to not only show myself what I could do but show him too. In fact, I made this entire process public. I told the world I was doing this. The reason being for everyone to hold me accountable and in hopes of inspiring others to go after their goals and dreams.
The last part is here. The run. My least favourite part. I’m not a huge fan of running, I’ll do it of course, but it’s not something I get excited about like others do.
It’s only 7km Tanya, you’ve totally got this. Kick it’s ass.
My legs are like jelly. I’m back to telling myself “left foot, right foot Tanya, that’s a good girl”. Also by this time of the day the heat is deadly. It’s the kind of heat that sucks all the energy out of you.
I had to play it smart here. No need to be a hero I told myself. When you hit the water stations, just throw the water all on you. Keep cool. And if I had to walk it at times, then I had to walk it.
I actually surprised myself on the run. It was tough, no doubt. It is definitely my weakest area but I was surprised that I ran most of it.
I can now hear the finish line. I’m almost there. YES. I’M ALMOST THERE.
I can see my husband, big smile on his face and camera in hand. My cheerleader!
I did it. I crossed the finish line. And it feels AMAZING. What a high. It was so much fun.
I’m so glad I lived in the moment, that I looked at what was around me. That I didn’t focus so much on the end result but more on the journey.
So, here’s what I learned:
- Always poop before doing any endurance sport!
- Live in the moment. Remember to enjoy it and have fun. We can focus too much on the end result and forget to enjoy the journey.
- Never judge anyone by what they look like. They will always surprise you.
- Get your mind right. When your mind is in the game, you are in the game. Keep it positive, support yourself and you can go to all the places you’ve ever dreamed of.
- When you fall down, get off your arse and keep going. We will all fall down, we will all fail, but it’s how you respond that makes or breaks you.
- Share it with others. Don’t be afraid to put yourself out there and share what you are doing. You may inspire others to take action on their goals and dreams.
- Life is a journey. Remember to live in the moment. If you focus too much on the end result you’ll miss out on this crazy wonderful adventure called life!
by Tanya Fraser | Jul 17, 2015 | Fitness, Nutrition, Wellness |
Dangers of Dehydration
If you’re thirsty then you are in the danger zone. If your pee is dark yellow then you are in the danger zone.
It’s time to listen up and hear what your body is telling you. Water is so important to our health, our mind and of course our life. Without it we die, plain and simple.
On episode 27 of Cut the Crap & Keep it Real Podcast, my guest Shawn Stevenson talks in great depth about water and how important it is to our brain, our DNA and energy levels. He also explains what’s in our water and where we can find the best water possible to consume. I highly recommend you give this water episode a listen.
In this post I want to share with you some of the dangers that being in a dehydrated state can pose.
Water has the amazing power to heal, it nourishes us from the inside out and has many minerals in it that the human body needs. We are also made of mostly water, we are approximately 70-80% water. Crazy to think right? Especially when we look at ourselves and see mostly solid matter.
Water is involved in many bodily functions. It’s aids our digestion, helps us go to the bathroom (#2), it carries nutrients to the body and removes wastes from the body. It improves our circulation, gives us energy and keeps our brain functioning correctly (although I sometimes worry about mine! LOL)
One thing you must note is that the amount of water you need daily varies from person to person. Your water intake depends on your weight, how active you are, climate and of course your diet. If you are consuming more dehydrating foods such as fries, meat, dairy, coffee, potato chips, sugar etc. you are going to need more water.
How does water function in your body? Well, check this out:
- Improves oxygen delivery to the cells
- Transports nutrients
- Helps the cells to stay hydrated
- Moistens oxygen for easier breathing
- Cushions bones and joints
- Absorbs shocks to joints and organs
- Regulates body temperature
- Removes wastes and flushes toxins
- Prevents tissues from sticking
- Lubricates joints
- Improves cell to cell communication
- Maintain normal electrical properties of cells
- Improves the bodies natural healing process
You may view dehydration as an inconvenience and I often hear people say they don’t like the taste of water. But the truth is if left untreated, being dehydrated can be life-threatening. Every year millions of people die because of dehydration and every summer many people fall ill to dehydration because of heat stroke. Children are more affected than adults, it’s important to keep your kiddies well water at all times especially in the summer heat, and juice and pop don’t count! Dehydration kills more children worldwide than malaria, AIDS and tuberculosis combined.
We lose water daily through our skin (sweat), lungs (breathing), pee and our poop. Without enough water, we basically dry ourselves out. Think of the earth when it hasn’t rained in weeks. You start to see cracks in the soil. That’s what happens to our bodies. We begin to see cracks. Dehydration is linked to a long list of chronic health conditions such as diabetes, arthritis, back pain, cataracts, chronic fatigue, depression, heartburn, colitis, kidney stones, migraines, constipation and asthma to name a few.
What are some of the signs and symptoms of dehydration?
Early or mild dehydration includes (partial list):
- Thirst
- Headache
- Back Pain
- Cramping in arms and legs
- Little or no urine, dark yellow
- Dry mouth and tongue
- Cracking of the lining of the nose causing the nose to bleed
Moderate to sever dehydration includes (partial list):
- Extreme thirst
- Low blood pressure
- Fainting
- Fast, weak pulse
- Rapid, deep breathing
- Bloated stomach
- Severe muscle contractions in arms, legs, stomach and back
- Lack of elasticity of the skin
Severe dehydration includes:
- Loss of consciousness
- Cool moist extremities
- Rapid feeble pulse
- Extremities display bluish tint (caused by lack of circulation)
- Major organ, including heart, lungs, and brain begin to fail
It’s best to consume your water throughout the day, starting your day with 1 litre upon wakening up and if you add lemon it is a great gentle detox for the liver. If you can aim for at least 2-3 litres of water a day, you are way ahead of the pack. Your body will thank you, you’ll have more energy, less pain, better digestion and overall better health!
by Tanya Fraser | Dec 15, 2014 | Fitness |
5 Benefits to Jumping Rope
Many of us when we were young would spend hours outside with our friends jumping rope. But did you know it is also an incredible and fun way to exercise and keep your entire body toned and fit. Rope jumping is inexpensive, you can do it anywhere, no fancy equipment needed or excuses that you can’t make it to the gym. Here are five ways that jumping rope can increase your health and give you a body looks strong and toned.
1. Bone Health
Jumping rope is a weight bearing exercise, therefore it can improve bone density to help prevent osteoporosis.
2. Full body workout
Jumping rope engages your whole body from your arms, shoulders and wrists to your core muscles through to your legs. It’s also a great abdominal workout, since your core really has to work hard to contract to stabilize your entire body. If you’ve only got 10 minutes to work out, grab your jump rope for a full body workout that will make you sweat in no time.
3. Calorie burner
Jumping rope is also a great cardio workout that can burn calories fast and help you shed those extra pounds.
4. Increases Cardiovascular fitness
Seeing that it gets the heart pumping, jumping rope can increase your heart strength and reduce your risk for heart disease. So important as we get older.
5. Increase Muscle Tone in your lower body
Want strong, toned, lean legs? Well, who doesn’t! Jumping rope activates the major muscles in your lower body such as the glutes, hamstrings, quadriceps and calves. Since you are using your own body weight for resistance it can increase your lean body mass and build muscular endurance.
It’s time to be a kid again and start jumping rope. Do you remember any songs you sang while playing jump rope as a kid? If so, please share in the comments below!
