Personal Training Success Story
Find out more
Water is one of the most important staples toour health and fitness. If we are dehydrated, it can present a whole host of physical problems that will cost time and money to “cure,”when the remedy is as simple as “DRINK MORE WATER!”
Symptoms of Dehydration
An interesting fact, “The earth is covered with almost 70% water,andhumans are composed of about 75% water- our blood containing roughly the same salinity as the ocean water”. There are roughly 10,000 actions within your body that are performed per second, which water is essential to. Water’s chief job is to maintain a stable environment inside and around our cells,so we can be able to take in nutrition and eliminate wastes. It is also essential that your muscles, tendons, ligaments and all the fascia in our body stay hydrated. You see, our body is meant to slide and move internally, and all this sliding and moving is done on water basedsubstance. So if you are dehydrated, just moving around will cause excessive tension and friction, which will cause inflammation, dysfunction, andpain.
So where do you start? First,find out how much you are currently drinking. Use a journal or the note function on your smartphone. If your total water intake is below ½ your body weight in ounces of water, you have to start increasing your intake. So, for example if you weigh 150lbs, you should be drinking 75 ounces of water every day. Also,note how much plain water you are having. Plain is water without ANYTHINGin it and two hours after eating.
Don’t try and increase it all at once though! Start slowly and let your body adapt. First,take the water you are currently drinking and divide it into thirds. Then also divide your day into thirds, say before 11am, 3pm, and7pm. Each third of waterwill go into those three sections. Now you are going to add a little bit of water in each third and make sure that it is all finished by the time you choose. Just keep increasing periodically every couple of weeks, andyou will be good to go in no time.
If you do enjoy lemon or lime in your water, just make sure half the water you drink is plain. This is the water that keeps your tissues hydrated.
As an added way to get more water in and start your day off awesomely, drink as much as you can first thing in the morning. Now you have started your day off hydrating yourself which get your body flowing and functioning correctly. It also gets you in the habit of drinking water in the day. And if you happen to forget to drink enough during your busy day, the water you drank in the morning “front loaded” your amount to help.
So now that you are all geared up to stay hydrated- What do you do? Go to the nearest water fountain and take a swig…Not if you love your body! Almost all municipal sources of water are contaminated with commercial agricultural runoff (pesticides, herbicides, etc.) and have chlorine and fluoride added to it. The hierarchy of the best water sources are:
The point I’m trying to get across to you is-DRINK MORE WATER! For those of you who are already thinking that this will send you to the bathroom every two seconds, consider this: As you slowly increase your water intake, your body will become more efficient at processing/using the water, and your desire to go will decrease. You can also add a small pinch of Celtic sea salt (not every time) which will help your body assimilate the water and give you a bunch of fantastic trace minerals (electrolytes) that your body needs anyway.
On a closing note- Many people mistake the feeling of thirst for hunger, and studies show that adults who drink two, 8-ounce glasses of water before breakfast, lunch, and dinner consumed75-90 fewer calories during each meal.
Find out more @
Hey, my name is Arthur and I have been in SolCore for a little more than three years now. Let me tell you, it’s been a lifesaver. Before I came here, I had chronic back pain due to not an injury, but just years of having the wrong posture and doing terrible things with my back, and not really even knowing it.
I went to physical therapy and I went to chiropractors. It helped, but it was more temporary. And coming here to this class, three times a week in the group class, it’s just been amazing.
All the different techniques and whether they are new or new to us, they have been so very helpful.
In the past three years, I’ve had two minor flare-ups, and it was all my own fault. I was sitting improperly again going back to my old ways, and coming back here at class, it’s just has been amazing.
I highly recommend SolCore. It has just changed my life dramatically. I know that’s so cliché, but it’s true.
Find out more @
What do you think would happen to your house if your foundation was fragile and out of place? Everything above it would also fall. Your entire house would come tumbling down upon itself. To have a proper house you need a good foundation so that it doesn’t come tumbling down.
Then why wouldn’t you treat your body the same way? Why would you ignore your pelvic floor? The answer to this rhetorical question is that you should not ignore it. If you have any desire to have a balanced, strong body then training your pelvic floor is A MUST!
Unfortunately, there is information out there that says it is not that important. I whole-heartedly disagree. Take a look at the picture below. It is of a woman’s pelvis. I am using a woman’s pelvis because it is even more important for them to make sure their pelvis is balanced and strong.
Where it says “pubic symphysis” is the front of the body. And where it says Sacral Promontory this is the back of the body. You are looking from above down. Look at all the important contents in there. Gynecological system(part pictured, part not), rectum, bladder (not pictured). All these things are within the pelvis and need to be in the proper place to work correctly. If for example the pelvis is out of balance and the bladder gets twisted this could lead to the inability to fully expel all the urine and lead to a bladder infection.
What you don’t see is the contents above. GI tract, liver, stomach, spleen, heart, lungs, bla, bla, bla…. A lot! They all depend on the pelvic floor being in a good place and strong so as to not allow everything to fall down and in some cases out. It’s called a prolapse and it does not sound fun.
The first and easiest thing you can do is to do Kegel exercises throughout the day. Simply contract your perineum (like your holding your pee for women and men like your taking in a suppository) hold for a couple of beats then release. Do this as much as you can throughout the day.
Problem is this is where most programs stop. This is the incy wincy beginning of your program. This exercise will bring you good awareness and a little bit of strength to your perineum. This won’t develop a lot of strength, it won’t allow you to differentiate it with all the different muscles that work with it, it won’t strengthen the other muscles that are part of the pelvic floor and it won’t keep it balanced.
The obturator internus and the Piriformis are both part of the pelvic floor and need to be strengthened as well. The 10 adductor muscles: inner thigh, 3 glutes, 4 layers of abs, the 4 different parts of the Psosas, and the diaphragm all have symbiotic relationships to the pelvic floor. They need to be trained to be able to work in harmony with the pelvic floor. ALL OF IT needs to have the proper amount of stretching so that they stay balanced and mobile.
Here are a couple of images to get you an idea of all the other muscles (not all pictured) that ALSO need to be trained:
If this sounds complex that is because the body is complex. There is no “do these 3 things and all is fixed.” But keep it simple at the start and do the Kegels. Then start to contract the muscles listed above that have a symbiotic relationship with it in sequence with the perineum. Learn to work the perineum independently of them. And learn what each feels like.
The main action point here is to realize that it is important and to start doing something about. You want your pelvic floor to be a floor not open like a door.
If you have any questions please reach out to us at firstname.lastname@example.org or call us at 505-577-2171. Remember it’s not just working out. It’s building the foundation for a better life.
Find out more @
How your body is balanced. So our body is a wonderful balance of tension and compression – it’s … [Read More] about Bio-Tensegerity And Your Body
Why you should think of your body as working together. Your body is this amazing interconnected … [Read More] about The Holistic Body
IMPROVE SPINAL HEALTH WHAT TO DO WHEN YOU HAVE BACK PAIN? GRIN AND BEAR IT? KEEP POPPING THE … [Read More] about ELDOA