WHAT HAPPENED WHEN I DRANK 2 LITRES OF WATER EVERY DAY

I’m a self-confessed hydraphobe (if that’s a real word…). As a kid, teenager and young adult I struggled to drink plain water and all I’d drink was juice or squash. A lot of squash.

Since getting back into fitness a few years ago I’ve trained myself to drink plain water because I know how much my body needed it. I started by using less squash and then switching to fresh fruit and mint until eventually plain water didn’t taste too bad.

Still, I struggled to drink more than about a litre each day because I wasn’t in the habit, even when I permanently had a water bottle on my desk. Over the last month I’ve not been able to exercise like I used to because of a low-key back injury so I’ve been making sure that my nutrition is on point to keep me feeling my best. Part of that has been my water consumption and I’ve been drinking at least 2 litres of water every day, sometimes more.

So, how have I felt?

Well, the first thing I noticed is that I’m peeing a whole lot more, at least every hour, maybe more. It’s fine when I’m at home but there’s been a few times where I’ve been out walking the dog and had to hotfoot it to the nearest cafe or pub. I thought my body might get used to it but so far it hasn’t and I live in fear of getting caught out and having to have a wild wee.

The second is that I’ve found it much easier to exercise self-control when it comes to how I eat because I feel full most of the time. If I feel hungry I try and have a drink to see if I’m actually just thirsty. Sometimes I am but if not then I eat something! I’ve also managed to go through my period without cramming all the sugar I can find into my face and the only thing I can pin it down to is my increased water consumption.

Thirdly, I got off a very late flight a couple of weeks ago after drinking close to 3 litres of water during the day. Having napped on the plane I would normally expect to walk off with my eyes stuck together, a dry mouth and feeling like death. This time however my eyes felt fresh, my skin didn’t feel dry and I felt awake and full of energy. Again, the water consumption was the only difference to other late flights I’d taken.

The last benefit I’ve noticed is that I feel like I have more energy overall. I’m not getting a mid-afternoon slump and I’m more focused when I sit down in front of my computer. I often struggle with getting distracted when I’m working but my brain seems to be more able to focus on one thing at a time.

Here are my top tips for increasing your water consumption, all of which have helped me!

1) If you don’t like the taste of water use fruit or herbs (lime & mint is my fave combo) to freshen up the taste

2) Keep a refillable water bottle on you at all times and as soon as it’s empty refill it

3) If you work at a desk keep the water bottle in clear view and every time your eyes settle on it have a drink

4) Don’t just sip at it, gulp a load down each time. You’ll soon find that if you do this then you might be able to drain a litre in 4-5 goes

5) If you’re in a restaurant always ask for tap water alongside any other drink you order and drain a couple of glasses before you start on your other drink

6) If someone offers you a drink while you wait for an appointment, ask for water and drink it there and then

7) Treat yourself to a water bottle that you like to drink out of and looks good. For example, I find it hard to gulp water from a standard water bottle. I prefer bottles with a cap or inbuilt straw so that’s what I always look for when I need a new one

What are your top tips on how to drink more water?

27 THOUGHTS EVERY WOMAN HAS WHILE EXERCISING ON HER PERIOD

No one talks about periods in relation to fitness so when professionals mention it the press seems to be shocked and it becomes front-page news. But what about the hundreds of thousands of women who take a local fitness class when they’re on their periods? This post is for me, you and all of the thoughts that fly through your head during a class, because it’s an amazing biological process and we should all talk about it more

  1. A tampon and a pad is enough isn’t it?
  2. Maybe I should have put 2 pads in
  3. I’m going to wear the black leggings because then if there is a leak no one will be able to tell
  4. But the Nike ones or the Gap ones? The Nike ones can sometimes go see-through and I don’t want anyone to see the wings through my leggings
  5. Ok, the Gap ones it is
  6. Time to warm up. Ugh, star jumps, I think everything is about to fall out
  7. Every time she tells me to brace my core it squeezes a bit more blood out
  8. Squats? Really?!
  9. Oh god, am I leaking? Or was that just sweat?
  10. Come on, focus. You’re 29, you’ve had a period pretty much every month since you were 14
  11. How many times have you actually leaked? Maybe twice when they first started but not for years!
  12. Ooooo is that a cramp in my uterus or is it just my core switching on?
  13. Uterus, definitely uterus
  14. Time to take a breather, pretend you’ve got a stitch and wait for the cramp to pass
  15. Hang on, why am I pretending it’s a stitch? My womb is shedding its lining. ITS LINING
  16. Actual flesh
  17. Right, back in. Burpees
  18. It doesn’t matter how much you clench or engage your pelvic floor, that blood is coming out
  19. Ugh, that felt like a lot
  20. Phew, time for the cool down
  21. Please don’t ask me to split my legs to stretch. I’m convinced I’ve leaked
  22. Just take a quick surreptitious look in the mirror. It’s ok, there’s nothing there, must have been sweat
  23. And breathe. You did it
  24. Don’t mind me legging it out of the class, I need to get home and shower
  25. But you know what, I feel a hell of a lot better
  26. In fact I feel on top of the world!
  27. Now get me home and get a hot water bottle on my womb

WHAT IT MEANS TO BE A WOMAN

With all of the panic around a certain tanned president’s attitude towards women and the global women’s marches in response to it I’ve been thinking for a few weeks about what it means to be a woman. This post has gone through various iterations while I’ve wrestled with my own brain to figure out what I want to say.

Growing up I was a tomboy to the point that I refused to wear the girls’ uniform at school and insisted on wearing the boys’ one. I screamed and threw epic tantrums if it was suggested that I had to wear a dress for a special occasion. I was happiest in my oldest, softest jeans with holes in them and a ratty t-shirt. I went through a phase of actually wanting to be a boy because they seemed to have all the fun and got to play football while the girls had to do boring stuff like play with dolls and learn dance routines.

As a side note I do wonder if my life would have turned out the same if I was growing up now and if my desire to be a boy had been taking a sign that I had gender dysphoria. I never felt like I was in the wrong body, I just wanted to be a boy because boys’ lives seemed more fun.

Anyway, that tomboy streak has never left me and even now I love to chill out at home in men’s pyjama bottoms, I often pinch my husband’s jumpers and my default fashion setting is ‘comfort’. Don’t get me wrong, I love to dress up now for special occasions with all the make up and hair but on an everyday level I just don’t want to. For me there are more important things to do each day than stand in front of a mirror and apply a full face of makeup or do my hair. I don’t even own a hairbrush. 

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So when someone makes a comment about women being ‘womanly’ or not it makes my blood boil. Firstly, part of me wishes (despite my love for who I am) that I could be effortlessly elegant and look like I just threw together a stylish and classy outfit. Unfortunately, that’s just not me, I don’t know how to do that and I don’t have the inclination to learn. If that’s you and your definition of being a woman then great!

Secondly, and most importantly, what does it even matter how ‘womanly’ I am and who gets to decide what’s womanly or not? If it’s womanly to be demure, giggly and agree with whatever anyone says then I don’t want to be a part of that. If it’s womanly to always be sexy, dress to attract other people and only think about my outward appearance then I also don’t want anything to do with that. Again however, if that’s what being a woman means to you then you go for it.

Being ‘womanly’ to me means only one thing; being the woman that you want to be. I don’t care if you were born physically a woman, if you identify as female, if you’re now a woman having been born in the wrong body or anything in between, the only kind of woman you need to be is the woman that you want to be. Do not let anyone, loved ones, the media, society or anyone else tell you what it means to be a woman. 

I’ve spent years apologising for not being girly, delicate and elegant but I’m not going to do that anymore. I am me, love it or hate it. 

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HOW TO EAT ON HOLIDAY

Why did I want to write this post? Well, holidays for me from the age of about 11 have been surrounded by weeks of worrying on either side. Before the holiday there’s all the stress about being on a diet so you look good in your swimwear (or as a kid so I didn’t feel as fat as I thought I was in front of the other kids) and then after the holiday you feel like a beach ball and want to diet back down to how you looked when you started the holiday.

With all that stress it’s a wonder why holidays used to be a fun thing at all. Now that my relationship with food and my body has changed so has my attitude towards holidays. In the weeks leading up to this trip, my honeymoon, I’ve been catching up with lots of friends and eating plenty of delicious food. With the mouthfuls of the tastiest morsels I’ve been declaring that ‘I’m on my beach body diet’ because my beach body is my body on a beach, nothing more, nothing less.

Holidays for me are about experiencing everything that place has to offer, especially once in a lifetime trips like this one. That means that we’re doing lots of sightseeing, lots of walking, lots of watching the world go by and lots of eating and drinking.

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My biggest tip I can give you on how to eat on holiday is to eat according to your goals. For example, if you have a bikini competition 3 weeks after you get back from holiday then you’re going to need to stick strictly to your nutrition plan while you’re away (which begs the question why you’d be going on holiday at that particular time). Alternatively, if you’re in training for a strongman or strongwoman competition and you need to be in a calorie surplus to continue gaining strength while you train then you’re going to need to eat plenty of food but track it too to make sure you’re hitting your macros.

However, I am not currently in training for anything so my goal while I’m on holiday is to enjoy everything edible that Argentina and Mexico have to offer. I don’t want to come back having missed out on the dish of the trip because I thought I should probably eat the chicken salad with the dressing on the side.

So far, eating for this goal has meant that I’ve enjoyed the most incredible steak I’ve ever had in a local meat market, I’ve drunk far too much of the Argentinian Malbec and sampled plenty of empanadas with a variety of fillings. Then in Mexico I’ve eaten my fill of tacos, ceviche and sampled every guacamole I can get my hands on. Oh and the ice cream but don’t get me started on the ice cream.

Most of the hotels we’re staying in include breakfast so we’ve been eating a big breakfast each day of cereal, scrambled eggs, meat, cheese and pastries (with dulce de leche, obviously). Lunch has generally just been a small snack as we’re still full from breakfast and then dinner each night has created a lengthy debate about which of the amazing restaurants we should sample in each town.

We’ve also been quite active with some total relaxation days thrown in because #balance. We’ve been hiking through the jungle, bike riding to Mayan ruins, scuba diving, SUP yoga, horse-riding, kayaking and I’ve even managed to squeeze in a couple of gym sessions. For me the key to enjoying a holiday is to sample everything there is to offer, stay active and eliminate the feelings of guilt. Just enjoy it.

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When I get home I’ll be starting a 6-month training plan to get my fitness back up so that I can take on the Olympic distance at the London Triathlon at the end of July, 5 days after my 30th birthday. My body composition will very likely change with the increase in cardiovascular workouts but this will be a by-product of my training, not the main goal. My goals for 2017 are about performance, not aesthetics and I can’t wait to get started. Right after I finish this margarita…

 

 

THE EAST LONDON JUICE CO

As part of (one of) my real-world jobs I manage social media accounts and websites for a few different companies and one of the brands that I was lucky enough to come across during one of these jobs was The East London Juice Co. I’d tried their delicious juices before when they had a pop-up shop in Boxpark in Shoreditch but hadn’t been by since they moved to their permanent home in the Ace Hotel, just down the road from Boxpark.

They’re not just another organic cold-pressed juice company, they look to offer more of a holistic approach to health to offset the stresses of life in a big city, have a read about their philosophy on their website. I can personally vouch for the mango jerky (careful, it’s spicy!), the cinnamon bananas (these taste like banana chai tea), the Immunity smoothie (think melted strawberry nice cream) and the stunning bath salts.

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GETTING SOME ALONE TIME

Can you believe that I’ve reached the age of 29 and I’ve never been on holiday by myself? I’ve travelled by myself to meet people or had people meet me within a few hours but I’ve never done a trip by myself.

I love being by myself, or so I thought. I love being at home watching tv, chatting away to my puppy, mucking about on my laptop or chatting to people on the phone and then I realised that actually, I love being alone as long as there’s things to keep me occupied and/or people within easy reach.

So what happens when that isn’t the case? Last weekend I went back to Nice, France for 36 hours with the main purpose of completing my PADI Open Water diving qualification because inflammation in both my ears prevented me completing the course when I was there in September.

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After a slightly stressful journey that I spent cramming in all the diving theory which I’d put off to the last minute, I crashed into bed, woke up while it was still dark and toddled off to complete my final dive and do my test. Once that was all done a big weight was lifted off my shoulders and I realised that I had the rest of the day and night to myself before my flight home early the next morning.

I’m not going to lie, it was an exciting and terrifying prospect to entertain myself. Our (my in-laws’) flat has no wifi or television and we don’t want to change that so after a leisurely lunch where I rather self-consciously tried to look like I dined alone all the time I headed back, watched a film on my iPad and had a nap. The 3G signal is patchy to say the least so it limits the amount of time I can spend on Instagram, Facebook, Snapchat, Twitter etc. which in this case is definitely a good thing.

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That night I went down to the beach to watch the sunset and then went out for dinner where I indulged in an enormous plate of pasta and some delicious red wine and then a scoop of ice cream from my favourite ice cream shop in Nice.

Oh yes, all this pasta was mine

Oh yes, all this pasta was mine

I had to be very deliberate about putting down my phone because I live a lot of my life online including working in social media and it’s always my fall back when I find myself alone. But I did it. I put my phone down. And I just spent some time thinking about whatever popped into my head.

As scary as it was at the beginning it started to feel very liberating. I didn’t have to think about anyone else, I could eat and drink when I wanted and I could be selfish. I came home feeling refreshed and full of excitement to tell my husband about everything I’d done and seen while I was away.

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Now while holidays alone aren’t really something that I want to make a habit, I do want to take some of these things into my everyday life.

I want to:

– make time each week to spend a few hours alone doing something to look after myself mentally

– put my phone down and look up

– be still without a purpose

– let my brain wander to whatever thoughts it wants to explore

 

THE THING ABOUT CLEAN EATING

There’s been a lot said recently about ‘clean eating’ and what it really means and as it’s something that I hear a lot of in the fitness industry I though I’d throw in my two cents. This programme from Grace Victory has brought the discussion about clean eating back to the forefront and I think it’s opened up a lot of people’s eyes.

If I look back 2 years in my fitness journey I was following the Honestly Healthy diet and eating a majority of vegan food with the occasional bits of goat cheese, fish and white meat. Yes, I was lean and slim but I was also lacking in energy to do all the different bits of training that I wanted to. I wasn’t really building any real muscle mass because looking back on it I definitely wasn’t eating enough for my body to grow muscle.

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I’ve also followed the diet beloved of Crossfitters all over the world, the paleo diet which in its strict form eliminates dairy, grains, sugar and gluten leaving meat, veg and a fruit to live on. In fact it was this diet that created anxiety for me because I was genuinely scared of not being able to eat ‘paleo’ if I went out for dinner or to a friend’s house. I used to make excuses or prep food in advance to take with which for someone who loves food (and let’s face it, nearly everyone) is not a healthy or happy way to live.

I fully accept that there are people who have genuine dietary allergies and intolerances but a majority of the population is not affected by this and therefore shouldn’t stay away from things like gluten and dairy. I have IBS that is sparked by excess gluten consumption in stressful times but that doesn’t stop me from chowing down on sandwiches, croissants and burgers as long as I’m not in a stressed state of mind.

Having experienced clean food obsessions and emotional binging, I can probably say that my attitude towards food and my body is the most peaceful that it’s ever been.

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Yes, my legs jiggle when I run, yes I have sports bra bulge and yes my thighs chafe if I wear shorts to workout but I also feel beautiful, I have energy and I have zero feelings of guilt when I eat the food that I want to. Not that I’m eating chips every day and I do try to stick to a 70/30 rule – 70% unprocessed homemade food, 30% whatever I fancy. The reason it’s not 100% whatever I fancy is because to stay healthy, have energy and be able to progress in my fitness challenges I need to fuel my body correctly and for me that means meat, fish, rice, pasta, lots and lots of vegetables, some dairy, some bread and a lot of water.

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And I think that’s my point. This process works for me but it might not work for the next person. I can argue until I’m blue in the face about the benefits of micronutrients and unprocessed food but ultimately you have to experiment to find out what works best for you. Just because someone else has killer abs and only eats a high-protein, high-fat diet that doesn’t mean that it will work for you.

As I’ve said before, you do you and I’ll do me and let’s just let everyone get on with his or her vibes. Are you in?

SHREDDING FOR THE WEDDING PART 2

I’m getting married THIS YEAR. I know, how did that happen?! Apart from being incredibly excited about celebrating my relationship with my soulmate, I’m also ready to buckle down for the next 5 months and continue to work on my body composition.

As you’ll know from part 1 of this series, since September I’ve been focusing on weight lifting with a bit of cardio and tracking macros and calories to make sure that I’m fuelling my body correctly and facilitating the fat loss.

Check out the results so far:

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The key thing that’s motivating me are these photos because there’s only about 4lbs difference between these two. I use the scales to keep an eye on things but they don’t give you a clear picture of what’s actually going on within your body. I’d urge you to take photos (you don’t have to plaster them all over Instagram like I do!) each month and use them to track your progress rather than the number on the scale.

My training is about to get a bit mixed up as I start training for my first ever half marathon which I’ll be running 6 weeks before the wedding. My weight training will continue although it might drop down to 3 times each week rather than 4.

Are you training for a specific date or event? Let me know how you’re getting on!

HOW TO DETOX THE FITOLOGY WAY

New year, new start, new you.

Sound familiar? It’s all I’m hearing and seeing on social media at the moment and this is probably the first year that I’m not jumping on that bandwagon. Especially after my attempt at a juice cleanse earlier this year saw me fall asleep at my desk and give up after one day…

For me, the new year is exciting because it marks 6 months until my wedding in June but apart from that it’s just the beginning of another month and I’m cracking on with my consistent training and nutrition.

That said,  I am going to do a detox but the Fitology way.

 

Digital detox

Over Christmas I had a few comments from loved ones about how much time I spend on my phone and while a lot of my business is online I am aware that I’m spending too much time starting at a screen. I’m consciously trying to cut this down by reading a book before bed rather than checking Instagram and only using it for essentials rather than just mindlessly consuming content

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Biatch detox

I’ve noticed how quick we are to judge people and it’s a quality in myself that I don’t like. I’m putting a filter between my brain and mouth and retraining myself to see the best in people even more than I already do. After going through my own personal journey and being judged at every step it’s not something that I want to be a part of

 

Organisation detox

At the beginning of each week I want to set goals of what to achieve each day to keep my brain on track. As things get busier with my PT business I need to be even more on top of everything so that nothing gets dropped. I hope this will also help to keep my brain from spiralling into stress when my to-do list is as long as my arm

 

Sleep detox

When things are busy my sleep suffers because my brain is whirring all night. I’ve been trying out the Himalayan bath salts from Westlab in my nightly baths to help calm my mind, remove some of the toxins from my body and top up my levels of minerals like potassium, magnesium, calcium and iron (there’s over 80 in these salts!). It’s also sorted out some dry patches of skin on my lower legs from shaving and helped me to drop off to sleep like a baby which is important when I’m up at 05:30 every day!

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So there you have it, that’s how I’ll be detoxing this January, the Fitology way.

Are you detoxing? If so, how’re you doing it?

 

Disclaimer: I was sent these salts by Westlab in return for a review but all opinions are my own as always

TOP TIPS ON HOW TO STAY ON TRACK OVER CHRISTMAS

Mince pies, mulled wine, turkey and stuffing sandwiches, chocolate advent calendars, Christmas parties, hungover breakfasts, the list of temptation goes on.

But what happens if you have goals that don’t mix with that list above?

I, for one, am working towards the best body that I can have for my wedding in 6 months time. So while I’ve still got time to work on it I don’t want to lose sight of my goals over the next few weeks.

So here are my top 5 tips that I’ll be sticking to over the festive weeks:

1) Don’t let the workouts drop

If you’re going to eat a few extra carbs then you might as well put the energy to use and smash your workouts. If you’re lifting weights it might be a good time to try for that PB that’s been eluding you or if you’re a cardio queen, use that extra fuel to go further, faster or longer. If you can’t make it into the gym then set up some circuits at home and get sweaty or grab the rest of your family out for a long walk to burn off those breakfast mince pies

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2) Limit the booze intake

It’s impossible to avoid at this time of year but try to limit the damage by alternating alcoholic drinks with water and drinking less calorific drinks such as vodka, fresh lime & soda. If you do have a blowout then sweat it out with a workout the next morning and refuel with plenty of water and a lean bacon sandwich with a micronutrient-packed side of steamed spinach, grilled tomatoes and mushrooms

3) Make the right choices

There can be a lot of dinners and lunches with friends, colleagues, family and clients at this time of year and there’s nothing more testing to willpower than a Christmas menu. However, if you make the right choices you can save yourself a lot of calories and stick to your plan. Go for grilled meat or fish (or turkey breast), steamed vegetables and boiled or steamed rice or potatoes. Ask for sauces on the side so you can control how much goes on your food. And then, since you’ve been so good with your main course, get a dessert. With extra brandy butter on the side.

4) Don’t beat yourself up

Slip-ups do happen, especially when surrounded by so much temptation so don’t get too stressed out. A meal off-track doesn’t have to turn into a day or even a week off-track, just shrug it off and hit it with your next workout or meal. One meal (or even two) will hardly affect your body so don’t feel like you’ve failed

5) It’s Christmas, give yourself a break

Admittedly this isn’t a tip to keep you on track but it is a tip to keep you balanced over the festive break. If you try to stick to your plan 100% you might struggle so go on, indulge yourself a little. If you are hitting your workouts, making the right choices and enjoying spending time with friends and family then a few mince pies or extra glasses of mulled wine is good for the soul.

 

 

 

WHY I LOVE THE FACT THAT FITNESS IS MAINSTREAM

As I sit here sipping on my protein smoothie, looking forward to a strength workout tomorrow and planning training sessions for clients, I can’t help but think how much my life has changed in the last 2 years.

2 years ago I couldn’t walk 2 miles without getting out of breath, I was so unhappy in myself and I was the heaviest weight I’d been in years. Back when I started my journey back to fitness I definitely met with a few sceptics in my life. It wasn’t ‘normal to workout 5 times a week, it wasn’t ‘normal’ to make restaurant choices based on healthy options and it wasn’t ‘normal’ to get more excited about new trainers than new heels.

Fast forward 2 years and now everyone goes spinning, that woman down the post office does hiit workouts using an app and your neighbour and her dog only ever wear lycra. Fitness has spread.

Feeling strong, feeling happy

Feeling strong, feeling happy

And you know what? I love it. Far from being annoyed that it’s now mainstream, I love that my lifestyle is now easier to follow and much more supported by everyone. Here’s the other reasons why I love the fact that fitness has gone mainstream:

1) No one even looks twice if I order something off the menu in a restaurant

2) I don’t get pressured to drink on nights out anymore

3) Health has become a priority for many more people which is great for everyone involved

4) The emphasis is now on strength which fits with my goals and an increasing number of my clients’ goals

5) Early morning workouts with friends have become the new coffee dates

6) Even if I’m not the ‘smallest’ or ‘lightest’ I’ve ever been I’m definitely the strongest and most importantly, the happiest I’ve ever been

7) It’s acceptable to wear lycra in between clients, even if I’m not actually exercising

8) Telling people you’re taking on a massive personal fitness challenge won’t garner looks of disbelief and pity

9) Talking about macros, PBs, deadlifts and burpees is totally acceptable at the dinner table

10) Not going to lie, as a personal trainer this shift has been lucrative!

 

What do you love about fitness becoming mainstream?

WITNESS THE FITNESS

Something simple today, my fitness inspiration.

Microsoft recently got in touch with me to ask what my fitness inspiration was and to narrow it down to one thing was tricky but I think I’ve got it.

My fitness inspiration is simply the fact that I can. I am lucky enough to do pretty much anything I put my mind to (even if I’m not the best or the most elegant) and I don’t want to waste that gift. The only thing stopping me doing anything is my mind, not my body, so I have to take full advantage.

I’m doing this by trying out all sorts of things and one of my favourites is cycling. It makes me feel free, fast and amazed that I can power myself up hills on 2 wheels, just with my legs.

What’s your fitness inspiration?

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You can enter the #LumiaFitnessInspiration competition to win a £1000 Microsoft bundle here, just by sharing your fitness inspiration: http://www.microso ft.com/en-gb/mobile/camera-phones/fitness-inspiration/

WHY YOU SHOULD DRINK MORE WATER

Drink more water! Make sure you’re hydrated! Blah blah blah, we’ve heard it all before but do you know why it’s so important to be adequately hydrated?

 

Our bodies are around 70% water and without enough of it we just don’t function properly and it can prevent us reaching our fitness goals. Dehydration and illness can be caused by losing just 10% of your body’s water, really not that much when you think about how often you lose it through going to the toilet, sweating and just existing. Losing any more than that and you’re getting into dangerous health territory.

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Here are my top reasons why we should be guzzling the good stuff:

1) Our brains are about 90% water so making sure that you’re drinking enough ensures that your brain can function efficiently and you can stay focused on whatever you need to concentrate on

2) Dehydration can cause your skin to appear wrinkled and tired so if you want to have plump and youthful looking skin make sure your skin cells are pumped full of water and use a moisturiser to seal in that moisture

3) Without enough water your muscles can shrivel which means that when you start working out you will fatigue much quicker and that kickass workout that you have planned is suddenly not an option

4) Your liver needs water to metabolise fat so if your goal is to lose body fat then drink that water so you can torch your fat reserves

5) It helps keep you regular because if you’re dehydrated then your body pulls water back out of your poo (sorry that I didn’t call it ‘stools’ but that word has never sat right with me…) and makes you constipated. No one wants that now. Sufficient fibre and fluid will keep your colon and bowel healthy and efficient

6) Water helps your body get rid of toxins by allowing the kidneys to function properly and flush out all the nasties in your body. If you regularly don’t drink enough then you risk damaging your kidneys

7) Adequate water helps to keep muscles and joints lubricated and will help to stop you getting cramps and strains

8) Often if you feel hungry you might actually just be thirsty so if you’re prone to snacking unnecessarily chug a glass of water before reaching for the snacks, wait 15 minutes and see if your hunger goes away

So how do you know if you’re drinking enough? Well, this is where you have to start looking at your pee. It should be light in colour, relatively odourless and easy to pass. If it becomes stronger in colour or odour or you have to strain then you need to get on the water and rehydrate your body because it’s struggling.

Try and aim for a minimum of 2 litres of water each day which can include some caffeine-free herbal tea but not tea or coffee because caffeine can be dehydrating in itself. I find it easiest to have a big bottle of water (800ml) that I fill up 3 times during the day so that I know I’ve drunk my minimum fluid required. I’ll top that up when I work out with an extra 500ml and here’s my top tip; whenever someone offers you a drink, take it and drink a glass of water. You’ll be amazed at how much extra you’ll drink.

How do you make sure you drink enough?