STRUGGLING TO DRINK ENOUGH WATER? TIPS TO HELP!

By Nathalie Bourgoin

Did you know that 55-78% your body is made up of water?

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So, it’s not much of a surprise that your body NEEDS water to function properly. We find that one of the biggest struggles for our SiS Online clients when starting a new healthy lifestyle is getting into the routine of drinking enough water to support their goals.

Having to pee too often, boring taste, or just plain forgetting can deter us from the hydration we need.

Are one of these road blocks stopping you?

  1. Maybe you have started drinking lots of water … but found yourself in the bathroom way too often. Sometimes, this can lead to discouragement and cause us to revert back to minimal water drinking. Rest assured, you’re not alone.
    Think of the soil around a potted plant.  If it’s watered as it should, the earth absorbs the water and the water can then do its job. If you are forgetful about watering your plant, the soil dries up and hardens and when you water it, the water doesn’t get absorbed. It literally trickles off the sides of the plant, not benefiting the plant at all as it runs right through and down.  Think of your bladder as that soil. You can’t start chugging 2 liters of water if your body isn’t used to getting that much.  Start with 1 liter and gradually increase the amount. Every few days, add an extra cup or 2 to your amount until you reach your targeted amount. Sipping water will be more effective in this case for your body to absorb.

  2. Maybe you find it bland in taste. Instead of using store-bought refined sugar or fructose flavoring agents, try using something natural to flavor your water. Here are some of my favorites:

  • Cucumber/mint
  • Watermelon/mint
  • Citrus slices
  • Strawberries/rosemary
  • Adding chia seeds to water changes the texture, almost like a bubble tea and chia seeds are a great fat
  • Hot water with lemon
  • Using frozen fruit infuses the water even more as it thaws

3. Maybe you are forgetful about drinking water. 

Create some WATER RULES to keep yourself accountable:

  1. First thing in the morning, drink a glass of water.

  2. Every time you walk by a water fountain, stop for a drink. If you’re feeling hungry have some water first. Maybe you’re just dehydrated and not really hungry.
  3. Get a water jug you LOVE: It doesn’t have to be costly; make it a fun DIY project! Decorate the jug yourself with a decal that has inspires or motivates you.
  4. Use a straw: you will drink more when using a straw
  5. Visualize your healthy glowing skin from drinking more water!
  6. THERE’S AN APP FOR THAT!  Water Your Body or Water Logged are great to give you reminders and helping you keep on track. You could also set an alarm on your phone reminding you to drink more water.

By just recognizing that one of these three things is keeping you from your water and wellness goals, you’ve taken the first step towards doing better. Drink up!


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Post by Nathalie

Nathalie is a mother of two young daughters and a full time Quality Control Coordinator. She knows life can be quite demanding and it can be difficult to find time to take care of yourself.    

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Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!), 
  • NUTRITION (specific for your unique body and goals!)
  • Accountability and mindset coaching
  • An approach that takes your long term health and lifestyle into account
  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

get started today >

5 Tips to Shift Eating Habits Toward a Healthy Balanced Life

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Eating a healthy diet doesn’t need to be hard or complicated! Incorporating some simple changes into your daily routine, can have a huge impact on your health and your waistline.

Often, we jump into the deep end to quickly… adopting an "all or nothing" personality. Unfortunately, this thought process typically ends up sabotaging our goals and derailing our efforts. With all the rigid rules, restrictions, and various the types of eating - Paleo, Keto, Whole 30, standard bodybuilding diets - it’s no wonder we are all confused and end up throwing in the towel out of frustration.

It doesn’t need to be hard, you can start making some simple shifts that will create a healthy and balanced life that will help you to live the healthiest and best version of You!

Here are 5 simple shifts you can do today!

  1. Cook a large batch of food once a week. At the start of each week by cooking a batch of rice, beans, or quinoa. These serve as a great base for your weekly meals. Having some foods already prepared will help set yourself up for success during the week. Don’t be afraid to get creative! A single pot of Quinoa can be used for any meal, from a veggie bowl to breakfast cereal.
  2. Be mindful of portion size. Many times, it’s not what we eat, but how much! Use this handy guide for help.
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3. Harness the power of making healthy swaps. You’re more likely to stay on the good nutrition train long term if you learn how to make healthier versions of foods you really enjoy eating, instead of ditching them altogether.  Some simple swaps are as follows:

  • Swap half (not all) of the potatoes on mashed potatoes for cauliflower
  • Exchange regular wraps for a low carb high protein alternative
  • Use Greek Yogurt (add some taco seasoning!) in lieu of sour cream
  • Use stevia in place of sugar
  • Make your own treats from real ingredients! (way better then bought)
  • Roast instead of fry
  • Use avocado instead of mayo
  • Eat a piece of fruit instead of drink a glass of juice
  • Have a glass of water after any and all alcoholic beverages

4. Bring lunch to work at least 3 times a week. Anything you make yourself is likely to be healthier than what you’d order from a restaurant or purchase pre-made from a store/deli. Even “healthy” options tend to have a ton of hidden ingredients that equal a lot of calories.  We understand that packing a lunch can be hard, so start slow and work up to 3-4 times a week. Your wallet and your waistline will thank you!

5. Eat meals that are at least half vegetables and start with the veggies first! Filling up on the veggies first is a preventative step toward ensuring you may be too full to finish all of that mac ‘n cheese. A great way to get those veggies in before the consuming the rest of your meal is by add a salad before every dinner meal. Vegetables provide so many great micro nutrients, so make sure you are adding variety, and color to every meal… yes, even breakfast! Here are some delicious ways to add veggies to your breakfast meals:

  • Add sautéed spinach or kale to an open-faced egg sandwich
  • Make a veggie egg white frittata
  • Asparagus’ quiche
  • Make a roasted pepper, onion, spinach and sweet potato skillet topped with a poached egg

Eating for energy and health doesn’t need to be hard or restrictive. SiSters in Shape believes in balance, health and living a life you love!


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Post by SiS Coach, Virginia

As a full-time Development Manager and mother of two teenagers, Virginia understands the need for a balanced and healthy lifestyle. Her passion for fitness began 15 years ago as a personal trainer. Since then, she has also gained certifications in holistic nutrition and sports nutrition. Virginia finds strength in being a SiS coach and empowering other women to live like the Power Women they are.

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Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!), 
  • NUTRITION (specific for your unique body and goals!)
  • Accountability and mindset coaching
  • An approach that takes your long term health and lifestyle into account
  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

get started today >

 

Quick Lunch Break Workouts

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One of the biggest challenges we can face as a busy woman is finding the time to workout.  So many of our SiS Online Clients are busy usy working women! As a working woman myself, I have learned to schedule workout sessions during my breaks between training clients. Often, I have just 30-45 minutes. That doesn’t seem like much time, but I get it planned out ahead of time for those days, and I actually love it!

These are two of my FAVORITE quick go-to workouts that fit perfectly into a lunch break. Pack up your workout gear, water, and protein shake… Be prepared to sweat!

 
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WORKOUT 1: LEGS

Warm-Up: Foam Rolling and Dynamic Stretching

To maximize time, I do tri-sets and super-sets.  Rotate between each exercise with each Tri or Super Set until the sets and reps have been completed. I keep the intensity high and push myself, keeping my rest between sets very short - no more than 30 seconds.  

Tri-Set

  • Glute Bridge 3x20
  • Body Weight Squat 3x15
  • Step-Ups 3x8 Each Leg

Super-Set

  • Single Leg Dead Lift 3x10 Each Leg
  • Heavy Goblet Squat 3x10

Super-Set

  • Romanian Dead Lift 3x10
  • Split Squats 3x8 Each Leg

End with Static Stretching

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WORKOUT 2: SHOULDERS

Warm-Up: Foam Rolling and Dynamic Stretching

Tri-Set

  • Seated Dumbbell Shoulder Press 1x15, 3x10
  • Reverse Cable Fly 3x10
  • Push-Ups 3x8-10

Tri-Set

  • Front Raise 3x10
  • Lateral Raise 3x15
  • Standing Barbell Press 3x8-10

Super-Set

  • Upright Row 3x10
  • Reverse Dumbbell Fly 3x15

End with Static Stretching

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These workouts can be completed in 45 minutes or less with time to get back to work.  If you only have 30 minutes you can always modify.  I truly believe that there is always enough time in the day to take care of YOU (even if it is on your lunch break)! I hope you enjoy these workouts on yours!

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Post by SiS Coach, Amy

Amy is a busy mom of 2, Sisters in Shape coach, and full time personal trainer.  She is dedicated to her clients success and helping them step into their own power to realize their strength..  

 

Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!), 
  • NUTRITION (specific for your unique body and goals!)
  • Accountability and mindset coaching
  • An approach that takes your long term health and lifestyle into account
  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

GET STARTED TODAY > 

 

My Fav Leg & Booty Workout This Month!

Photo taken immediately after leg workout...by my 7 year old...cut off my head but actually preferred it as my post-workout "look" is best shown neck-down ;) #workouthair

Photo taken immediately after leg workout...by my 7 year old...cut off my head but actually preferred it as my post-workout "look" is best shown neck-down ;) #workouthair

A weekly session focussed on legs in the weight room has been a cornerstone of my exercise program for many years!

It's my most challenging weight-lifting session of the week so I always do it on Saturday or Sunday...away from my busy workweek schedule. Legs require a special mental focus - it's a big muscle group, and it requires me to dig deep in order to show-up with the right focus. 

In my leg workout, I feel like I could conquer the world!  Work projects that seemed so hard during the week, become 100% do-able ...and I KNOW I can handle the tough stuff in work and life after I go toe-to-toe with a leg program. 

Legs workouts are ALLLLLL mental.  If you mentally only sort-of show-up you get only sort-of results (mentally and physically).

Legs workouts are ALLLLLL mental.  If you mentally only sort-of show-up you get only sort-of results (mentally and physically).

My son Curtis...posing for a post-workout blog shot must be genetic ;) 

My son Curtis...posing for a post-workout blog shot must be genetic ;) 

But like everyone, doing the same old stuff can get BORING. I like new, fresh ways to hit my bottom half...and have learned you NEVER should be bored in a workout. Why? Because there are waaaay too many fresh and effective ways to lift weights. 

This is my fav leg & booty workout this month...I hope you get to "enjoy" it too ;)

Let me know if you give it a try!

MY JULY LEG & BOOTY WORKOUT

Warm-Up: 5-10 minutes (easy cardio, then dynamic lower body stretches)

*Rest 60 seconds between each exercise.  Complete all sets in the exercise before proceeding to the next exercise*

Exercise 1: Tri-Position Smith Squat: 3 x 10 Reps Each Stance (no rest between each)

1) Wide Stance/Toes Pointed Out (almost sumo squat position) > VIDEO
2) Shoulder Width Stance/Toes Pointed Slightly Out > VIDEO
3) Feet Together/Heels Elevated on 25lb Plate > VIDEO

Exercise 2: Single Leg Controlled Squat: 3 x 12 (Light weight, focus on depth and keeping constant tension on the quad) > VIDEO

Exercise 3: Single Leg Hyperextension for Ham/Glute: 4 x 8 each leg > VIDEO
Should be more difficult than using two legs and feel less stress on lower back.

Exercise 4: Weighted Split Jump Squat: 3 x 10 each leg > VIDEO

Exercise 5: Hamstring Deadlift with Elevated Toes: 4 x 12 > VIDEO
Legs should be shoulder width apart so might need to use two 25lb plates to elevate toes.

Exercise 6: Reverse Stationary Lunges: 2 x 15 each leg

Post By SiS Erica

Erica is founder of Sisters In Shape.  As a full-time corporate finance executive & mom of 2, she thrives being in the SiS community.

Erica finds strength, energy and empowerment with SiS that she carries into all aspects of her life.

Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!), 
  • NUTRITION (specific for your unique body and goals!)
  • Accountability and mindset coaching
  • An approach that takes your long term health and lifestyle into account
  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

GET STARTED TODAY > http://www.sisinshape.com/coaches/

Fit Friends

Fit Friends

When you embark on any new life changing journey, sometimes those closest to you aren’t as understanding and supportive as you had hoped