I’ve asked my friend Maiah to give us some tips on better nutrition, hence #NutritionTalkTuesday will now be featured on the blog. Each post will have a different topic to improve your nutrition knowledge.
Today’s topic is hydration💦. Did you know 75% of American adults are dehydrated yet water makes up 75% of your body composition! But how much water do you really need, this chart above is a simple way to see what your water intake goal should be. Staying hydrated takes focus, here are some benefits to motivate you •weight loss- replacing water with soft drinks or alcohol🍷 reduces calories, it’s also a great appetite suppressant. If you feel hungry drink a glass of water first, hunger can be confused with thirst.
•Maintain energy- being dehydrated zaps your energy. Even being slightly dehydrated can lead to headaches, dizziness, muscle weakness and fatigue.
•Healthy digestion- your digestion systems needs a lot of water to keep things moving. Being hydrated can cure stomach acid problems and constipation.
•Healthy kidney function- our kidneys use water to filter and flush out toxins and waste. The more hydrated you are, the better your kidneys function.
•Better exercise – being dehydrated can make your exercises harder and slow you down. Hydration during is exercise is important but the best time to drink water is 2 hours before your workout! To find out how much water you need, multiple your body weight in pounds by 2/3 or 67%.
Remember to share with someone you love, as always thank you for reading!
It seems the world has deemed Valentine’s Day as the only day that you’re supposed to show your significant other, best friend, etc how much you truly love them. For me that’s just not good enough. My parents and closest friends have showed me in countless ways how much they love and care about me beyond V-Day.
The best way to get love from others is to show love to yourself. As cliche as that may sound, it’s true. Picture this, you’re dating around trying to figure out who your perfect match is, yet you have horrible body odor. No guy or girl is going to want to sit down with you, yet alone date you if you smell like fish. Good hygiene should be #1 on the list of Dos and Donts when dating. What I’m trying to express to you is that when you take the time to cherish your body it shows to others.
1. Learn to appreciate that God made you the way you are for a reason.
There is no one in this world like you, except if you have a twin, but even then you each share your own unique differences. God took his time on you when He created you. He made no mistake in how He made your hair curly or your nose long. When you learn to truly appreciate that He made you like no one else you’ll begin to see how unique you truly are. Sure you may dress like your favorite celebrity, but on the inside you are you and no one can change that.
I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.
-Psalm 139:14 NIV
2. Say something good about your body each day.
Kindness kills, of course not literally, but figuratively speaking. When you speak kind words you’re putting those words out in the universe for the whole world to see. When you say “I am beautiful in my own skin” you’re telling the world that no matter what you may think or say about me I’m confident in my own skin.
3. Count your blessings, not your blemishes.
Dr. Maine shared in her book Body Wars that women and men have so much pressure to value their bodies more than they do to contribute to their work-life, family and community. She shares that in the U.S. 8 million girls and women struggle with eating disorders. That number is insane! Now, of course everyone hates acne and we’ll try about anything to get rid of a pimple, but at the end of the day is that pimple the end of the world? Focusing on the blessings this life can often bring can help brighten your day.
4. Take a break from social media
If you find yourself comparing how you look to the Instagram models or fitness gurus just stop it! You’re not going to look like them. Each body is genetically made to look a certain way. By stressing over how so and so looks on social media you’re failing to realize the great way your own body looks.
5. Appreciate the body of someone else that may not look like you
As I mentioned earlier in order for others to cherish you, you first have to cherish yourself. The same applies to other people. In order to appreciate yourself you have to learn to appreciate how other people look, too. Fat-shaming and skinny-shaming is something that needs to just go away. We are all made in our own unique image, so own it and be the best you that you can be.
My body frame has always been small and for years I had thoughts of wanting to become thicker because of what other people would say. Today, however, I love every inch of my 124.6 lb. body and will not be ashamed of it. I lift weights just like the next girl, but my DNA just won’t seem to make me thicker and that’s okay. Let’s learn to love our bodies and encourage someone else to do the same.
I’m sure that when you read the title of this article, you thought the only way to run a mile was to just run. Well, it’s not that simple and if you’re not a runner then getting through a mile can actually be quite difficult. The average person begins to walk just 450 meters into running a mile. So, what’s the key to running a whole mile without stopping and without walking? I’ve asked two of my friends to chime in on how they get through running a mile.
Quran Barton, Amateur Boxer
I just focus on the road and mentally tell myself I’m not going to stop. A mile is nothing for me, but when I run 5 miles I just find a rhythm and try to stay in it. Music really helps as well.
Jacqueline Golden, Brand Solutions Coordinator
It’s hard for me to run a mile because I’m new to working out, but running with friends helps me to stay motivated.
Seeing that I’ve ran track since the age of six, running a mile comes easy. The best advice that I can give to those who want to run a mile without stopping is to create an awesome playlist that will motivate you. I’ve noticed that whenever I go on long runs having Bey singing through my headphones helps to keep me going. Her music is always motivating to me! I can finish a mile in about eight minutes, so if I pick three hype songs I know I’ll be done with my run in no time.
Running a mile is also a great starting point for people who want to join marathons or even 3K/5K races. Each person is different in their tactic of running a mile without stopping. Some of us do it for the “cardio burn” while others may do it because they have to in order to make a sports team. I remember being in the 7th grade and I had to run a mile for Volleyball tryouts and I finished that mile like a Pro, lol. Furthermore, your reasons may be different for running a mile, but one thing that’s for certain is the distance doesn’t change and you burn lots of calories as a result.
Joining a running club in your local area or even utilizing Meetup.com can help link you to people in your area who express a passion for outdoors and fitness. There’s nothing better than getting fit with friends, it makes exercising go by so fast. For students at Texas Southern University there’s a Black Girls Run group that runs throughout the campus every Monday at 12 p.m. and 4 p.m. Visit their Facebook page for more information.
There’s not more for me to say on how you should get through running a mile than to just grab your headphones, a water bottle and just do it. You may come to find that running is your niche and the key to your fitness transformation!