How Much Water You Should Drink

How Much Water You Should Drink

Let’s chat about a very debated topic in the industry… water and more specifically how much is enough, and can you count tea, coffee, or food towards your water goals?

How much water should you be drinking?

My first rule of thumb I tell people is to aim for HALF their bodyweight in ounces. From there take a look at your pee.

Your pee will tell you EVERYTHING you need to know about whether or not you are hydrating yourself properly.

Dark brown, or orange urine means you are dehydrated. You need water STAT.

Clear, with very little colour, means you are drinking too much water. Yes, too much of a good thing is not healthy either.

Where on the rainbow do you want your pee? Yellow to amber (noting that certain medications, and medical conditions, can change the colour of your urine).

There’s an actual pee colour chart, you can check it out here.

As for foods, and other beverages being counted towards your water intake… hell yeah you can add those if they are things like:

  • Green vegetables (especially cucumbers! They are 96% water)
  • Tomatoes, carrots
  • Fruits (especially watermelon… go figure, and strawberries, peaches, oranges, pineapple, apples, cantaloupes and melons)
  • Herbal teas
  • Kombucha
  • Sparkling water
  • Milk & milk subs

What we don’t count towards our water goals is anything caffeinated, and alcohol.

Sorry to be a buzzkill, but these will actually dehydrate you in the long run.

Try these 4 tips to adding more water into your day:

  1. Start your day with water. Try warm water with lemon for an added health boost to your AM.
  2. Sip while working out. Replace the sweat and sip throughout your workout. You can also add electrolytes to replace the minerals being lost too. I love this brand because it also contains collagen.
  3. Enjoy BCAAs with your water. Branch chain amino acids (BCAAs) help repair muscle and reduce muscle soreness. Click here to learn more.
  4. Have a glass of water 15-20 minutes before a meal. This will help prime the digestive system, while might help you eat less.

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Protein Pancake Recipe

Protein Pancake Recipe

Berry Banana Protein Pancake

Serves 1

1 scoop vanilla protein powder (head here to see what I use)
½ cup egg whites
1/8 teaspoon baking powder
½ banana
¼ cup blueberries
1 teaspoon cinnamon

Directions

1. Lightly mash the banana with a fork. Add eggs, protein powder, baking powder and cinnamon to the mashed bananas, stir to combine. Fold in blueberries.

2. Pour batter onto a lightly sprayed skillet. Cook over medium heat for about 3-5 minutes, until it starts to bubble. Flip with spatula and cook 1 minute on the other side.

3. Optional: top with fresh fruit, maple syrup, or nut butter

4. TIP: make 4-6 in advance and freeze.

 

Nutrition Information Per Serving (without toppings):

Calories: 241 Fat: 1.9g Carbohydrate: 24g Dietary Fiber: 4.8g Protein: 35g

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Best Mobility Drills for Women Over 40

Best Mobility Drills for Women Over 40

.10 Best Mobility Exercises for Women Over 40

These exercises are for any woman who moves, and wants to move better!

Each drill will help:

  • Injury-proof your joints 
  • Increase your athletic performance
  • Improve your flexibility 
  • Take only 6-10 minutes a day to perform all ten
  • Or, pick the ones that were the most uncomfortable and perform those

Deal? Deal!

PS – These drills are not meant to diagnose, treat, rehab or cure any existing injuries that you may have. If any of these exercises hurt, please stop performing them immediately, and then I highly recommend that you go and book yourself a physio appt. Your body is telling you something, so please allow a professional to take a look at the issue

TOOLS NEEDED

A dowel, or the handle of a broom stick, or you can also use a stretch tie 

THE EXERCISES

1. Cat & cow (4-point + standing)
2. Low lunge with reach
3. Low squat & reach
4. Modified Jefferson curl
5. Thoracic spine opener
6. Swimmers
7. Reverse bridge with reach
8. 90/90 hip drill
9. Shoulder mobility with a stick or yoga tie
10. Supine scorpoin

 

 

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Exercises for Knee Pain

Exercises for Knee Pain

Exercises for Knee Pain for Women Over 40

What muscles tend to be weak and can cause knee pain, and then my three favourite exercises to work those muscles.

Grab the booty band I was using here.

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How to Avoid a Food Craving

How to Avoid a Food Craving

6 Tips To Do To When a Food Craving Comes On

Cravings suck! They can rob us our energy (hello blood sugar spike & crash), and ruin our waistlines.

If you find you get cravings I want you to try these 6  tried & true tips to avoid a craving.

Drink water. Quite often we dehydrated and need water, not hungry and need a package of Twizzlers’.

Quit sugar for 2 days. Go cold turkey to help rewire your brain.

Have healthy snacks available to ya. Think low fat Greek yogurt with some mashed up berries, an apple and almond butter, red pepper, broccoli and hummus, hard boiled egg and some cheese. Have them prepped and ready to go & you’ll eat ‘em.

Plan & prep for the week ahead.

Set your oven timer on for 20 minutes after you’ve eaten, before you grab that cookie or Twizzler. Gove the food sometime to digest and I can pretty much guarantee you won’t want it after the 20 mins are up.

Stay busy. Bored and idle hands snack. Keep yourself busy, go for a walk after your dinner, have a bath, go workout, or do a yoga class… or one of my workouts. Stay busy and you won’t crave a thing.

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How to prevent sore muscles

How to prevent sore muscles

7 Ways to Reduce Muscle Soreness

Some tips & tricks that have helped my clients over the 2 decades of personal training:

1. Warm up! Get the blood circulating, the joints lubricated & the body ready.

2. Foam roll to break up the adhesions in the muscle.

3. BCAA’s – branched chain amino acids help fuel you during intense exercise AND help you recover faster. I swear by this stuff!

4. After a workout, stretch out the tightest areas in your body, and try using a band for a better stretch.

5. Have enough protein in your day so the amino acids can help repair the muscle tissue.

6. And… if you didn’t listen to tips 1-4 and wake up crippled 48-72 hours later, best thing to do is to move! Do a bodyweight workout, some cardio, or a yoga workout.

7. Sleep too. If you are robbing the body of sleep, then it is gonna rob you of recovery.

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