Staying hydrated is one of the most important things we can do for our body. In a world of coffee, Gatorade, and soda it’s often easy to skip drinking straight water. We justify it by saying that there is water in the liquids we drink and that should cover it. I mean as long as

I’m not thirsty then everything is fine, right?

Actually, if you become thirsty then your already dehydrated!!! You need to make sure that you are drinking plenty of water throughout the day to make sure that you are not putting your body into a stress mode.

So your wondering, “How much water do I need?” The answer is not as exact as easy as saying 8 glasses a day. Sure you could shoot from the hip like that but if you’re a 120 pound 18 year old woman or a 350 pound 35 year old male, you may start to think that different

quantities may be more appropriate for your particular size. The way that I use with my clients is a very simple math problem:
Body Weight / 2 = Amount of water (in oz) needed daily

This equation will work for all individuals who are not anorexic or morbidly obese. Rule of thumb is that no matter how small you are try to drink at least 60 oz a day and no matter how

big you are do not drink more than 500 oz a day.

Here are some tips to help you get the appropriate amount of water everyday.

1. Drink at least 12 oz of water before every meal: If you are eating 4-6 small meals a day then doing this will make sure that you are getting at least 48-72 oz of water without even thinking about it.
2. Carry a water bottle… EVERYWHERE! With the invention of the carabiner we have found a way to clip just about anything onto our bodies. I cannot leave home without a water bottle on my side. This will help limit your temptation to by high calorie drinks and also help cut back on the amount of plastic bottles you use.

1. Leave the Zero Calorie mix powders out of the equation: Using artificial sweeteners can harm your bodies delicate digestive system. Things like aspartame are chemically changed into formaldehyde in the body and long term damage is still widely unknown. If you need water with some sort of taste then look for some lime or lemon juice to add. This will give it some taste without tainting it’s benefits to the body.
2. The bowl doesn’t lie: I know it’s not the most popular thing to talk about but examining your urine after you go to the bathroom can tell you a lot about how hydrated you are. If it is bright yellow then you are already dehydrated and need to increase your daily water intake. Clear to mild yellow is the optimal color and you should experience at least 4-8 No. 1 breaks throughout the day. Important side not is that some medication and vitamins can cause a yellowing of the urine. This is due to your body getting rid of all the minerals/vitamins that cannot be absorbed.
3. Don’t guzzle your water: Doing this can dilute the amount of sodium in your body causing an electrolyte imbalance. This is why athletes drink things like Gatorade, with water, while working at high intensities. Even if your a little behind on your water intake at the end of the day try to drink 30-40 oz of water broken down over the course of an hour instead of all at once. This will also cut down on the instances of running to the bathroom at 2 am.
4. Adjust your intake as needed: Coffee, tea, and alcohol are called diuretics and cause your body to expel water more frequently. If you drink 1-2 cups of these beverages a day then increase your water intake by 15-30 oz.

I know that many of us are caught in a rut of feeling that we NEED certain beverages like diet coke or coffee in the morning. The truth is that caffeine laced products are addicting and need to be used in moderation. Try to remember that you can retrain your taste buds to enjoy water as long as you keep the right mindset.

Being properly hydrated will increase your metabolism, ease some types of joint pain, increase skin elasticity, and help you live a longer and happier life.

If  you have any questions on proper hydration or anything else then shoot me an email at jdidlott@therpmsystem.com and I’d be more than happy to help out.

If you are interested in starting an overall wellness program then you can try the one that I have designed and use everyday by going to www.therpmsystem.com and entering the code: 346976698 to try it absolutely free for one week. Good luck and have a healthy day.

Muscles are truly a fascinating bodily tissue. They can exert an amazing amount of force in a fraction of a second, they can be strengthened or stretched in order to become specialized to specific activities or movements, and are basically at our beckoning call. Now what you do with all this power is up to you, but in order to get the most out of your muscles you’ll need to have some basic knowledge as to how they work.

1.) Muscle Contraction is the primary function of your muscles and is what gives you the ability to move. You see this clearly when you do a bicep curl and that little bump forms on your upper arm. Believe it or not, that is one of 3 basic types of contractions that your muscles can perform. So here is the contraction types and what they are best for.

• Concentric Contraction is where a muscle shortens, just like what your bicep does during a curl. Performing this movement can help build overall Strength of that muscle.
• Eccentric Contraction is the opposite of concentric. That is, the ability for a muscle to lengthen in a slow and controlled manner. This is also where most of the micro tears in your muscle fibers happen. (Sounds bad but it doesn’t have to be. I’ll explain why if you continue reading.)This type of contraction is more linked to building muscle Hypertrophy (Which means size). Do not get strength and size confused as they do not necessarily mean the same thing. Granted a large muscle is a strong one but a small muscle can be a powerful one as well.
• Isometric Contraction or a muscles ability to hold a position without any movement. If you’ve been keeping up with my blog, a good example of an isometric move is the wall sit or plank (shown on my 15 minute office workout). This type of contraction is good for building Strength at a specific position. For example if your a downhill skier it would be smart for you to do a squat and hold the position similar as to what you would perform while competing. By practicing this type of movement often you can train your legs to be excellent at holding that position for long periods of time without fatiguing.

2.) Why do I get Sore? Many people have been told that the soreness you experience the day (or few days) after a workout is due to a buildup of lactic acid. This is an older method of thought and we have actually proved otherwise. What actually happens is micro-tears in individual muscle fibers, caused by eccentric contractions, lead to inflammation, tenderness, and a constant dull pain.

Here’s an example to help you imagine this: Think of your arm as a guitar with 100’s of strings. When your are playing your guitar (exercising) many of those strings may break but not enough to stop you from playing since there are 100’s more that will be able to take up the slack. When you are finished there are dozens of strings that need to get repaired. This may take a while and will cause some slight inflammation and pain but it’s all part of how your body functions. Once your body has repaired those broken strings they will come back stronger and a little larger than before. Now if you pull too many strings you’ll experience what we call a torn or pulled muscle. These are never fun but just ice it and leave it alone for 9-12 days to recover.

3.) How Can I Develop My Body To Make It Look Exactly How I Want It Too? A lot of muscle size and shape is determined by genetics. Some of us have big legs others have chicken legs. So to some extent you cannot control what type of body your parents gave you. Don’t call them up and curse them for knocked knees just yet since you can do plenty of things to give yourself the best body possible. Focus on what you want to improve and alternate days where you use high and low repetitions. It also helps to work muscles at different angles by using different exercises often. Depending on what you wanted I could spill out a detailed plan but it may not work for everyone. So instead try out a completely customized fitness system that I have designed and use every day. Go to www.therpmsystem.com and type in the code: 346976698 to try it risk free for 1 week. 

I know I’ve just thrown a lot of information your way and it may take some time to process. There is so much more behind how the muscles work together, but I’ll save that for another time. If you have any questions or think I may have missed something important please shoot me an email and I’d love to help you any way that I can.

Justin Didlott

jdidlott@therpmsystem.com

If your looking to get into shape then consistency is your best bet. Try this simple 3 exercise routine in your office with no equipment. Great way to breakup that afternoon grogginess.

Pushup

Try to perform 3 sets of 15 pushups with only 45 seconds rest in between each set. If the full body pushup (Shown above) is too difficult then refer to the Modified Version (Shown Below)

Modified Pushup

The Wall Sit

This next move is used to strengthen the leg muscles. Make sure your on a sturdy wall and hold the suspended seated position for 3 sets lasting 45 seconds each. Only allow 45 seconds rest in between each set and get ready, this exercise makes your legs burn like fire.

The Plank

This last move is an excellent way to strengthen your core. Make sure your back is flat during the entire exercise. Perform 3 sets lasting 30 seconds each. (Time will vary with your current physical condition) Only allow 45 seconds rest in between each set and get ready, you only thought the wall sits were tough.

This program can be performed in about 15 minutes and can be done every day. (Unless you experience muscle soreness the following day. If that is the case space the workout over every other day.) This will be much more effective than a cup of afternoon coffee and will increase your strength and metabolism.

To try your own personal program you can use my system for at home, office, anywhere. Go to www.therpmsystem.com and put in the code: 346976698

If you have any questions shoot me an email I’m always available to help out.

Justin

jdidlott@therpmsystem.com

If your like me then you may find your mood sways from day to day. Many of us our in jobs that we may not like or are going through personal trials that challenge us to go through different mindsets throughout each day. Whether we miss out on a few hours of sleep or someone at the office is talking behind your back, something is always challenging our ability to remain positive.

Now when I say being positive I don’t actually mean being an optimist. (At least not all the time) I have found that optimists sometimes live in an alternate reality where no matter what happens there will be warm cookies and hugs after everything is settled. God Bless the optimists but I tend to lean more to an optimistic realist. If your in this category you tend to live more in the now, analyze what is going on right in front of you, and do your best to produce a positive outcome. That doesn’t mean that you will always be successful but at least you’ll give it your best shot.

Now here a couple tips so that you can work on creating a positive attitude:

1.) Think positive thoughts I know it’s cliche but you’ve got to know it works. Visualize situations so that they have a positive outcome and be prepared that even if they do not turn out exactly like you want you can maintain control over your own attitude.

2.) Don’t get too close to situations ultimately outside of your control For example, if someone cuts you off on your way to work don’t let it get you into a tizzy. Take a few deep breath’s, cage your bird, and let it go. Don’t let their lack courtesy ruin your attitude.

3.) Eat and Drink your recommended amounts The power of food goes a long way. Stay healthy with lots of fruits and veggies. They help your body maintain appropriate hormonal function which keeps you happy.

4.) Sleep 6-8 hours I know it’s tough for most due to the 160 channels we get in HD but give it your best shot.

5.) Workout You need at least 3 days of strength training and 5 days of cardiovascular training to be in optimal health. It only takes 20 minutes to get in an effective workout. Click here for your own customized workout and use the code: 346976698 to use the system free for 1 week.

6.) Make time for you everyday whether you are an avid reader, baker,  fisherman or model airplane builder, be sure to give yourself some time everyday. 20 minutes of quality YOU time can make a world of difference in your attitude.

7.) Let it out Don’t be afraid to stick your head in a pillow and scream. Take a kick boxing class, start chopping wood, or play American gladiators on your Wii. You’ll find that the more you let your anger out physically, the happier you are emotionally.

8.) Be involved Having an involvement in your community, church, or social groups can be extremely helpful in stimulating those happy hormones. Be sure to surround yourself with people that you enjoy being around.

9.) Laugh Life is too short to be serious all the time.

10.) Be a kid Think back to a time before the load of responsibility was put on your shoulders. You didn’t worry about that 2 o’clock meeting or your broken washing machine. Spend at least a few hours a week letting loose of responsibility. Dance around the house in your socks to The Beach Boys. (just make sure the blinds are down ;-)

It’s tough to be positive all of the time. Life is a roller coaster. Sometimes your in a valley and it seems like it takes forever to climb that hill. Just remember that is what makes life so great. Without trials and tribulations life would be meaningless. No matter what the burden on your shoulders keep on going. Don’t stop and you’ll be all the better for it.

If you have any issues you would like to discuss or questions feel free to shoot me an email at jdidlott@therpmsystem.com I’d love to help.