Tag Archives: weight loss

Why Water?

Inspiration from the iGnite Archives

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Point to Ponder:
Do you drink at least 1/2 your weight in ounces of water each day?

Sha Klatt

by Sha Klatt

Hydrate, hydrate, hydrate! How many times have we all heard this? We know we should drink at least 1/2 our body weight in ounces of water each day and it’s actually more important than you may think. Recently, I have heard several scary stories related to dehydration. Five people in our community, ranging in ages from 16-60 lost consciousness and some were seriously injured when they fell, leaving them hospitalized and placed on IV’s for several days, ALL because of dehydration.

I have had three less-serious dehydration scares (but non-the-less painful) of my own. In the past several years, I have had more and more headaches. Last year I had three unbelievable migraines that sent me to the emergency room for very expensive headache relief. I tried to figure out what was triggering the migraines. A glass of wine? A margarita? The high altitude of an airplane flight?

Finally, I realized the common thread… all of these activities were dehydrating. After an 8-week experiment, I have become a HYDRATION ADVOCATE! I started paying attention to my water intake, making sure I was actually getting the recommended daily dose, and lo and behold, I haven’t had one headache since! I can have a glass of wine or a margarita and not get a headache, as long as it’s accompanied by a large glass of water. Now, when I feel a headache coming on I start drinking water and POOF, the headache is gone. It’s so simple, yet magical! Plus, I really do feel so much better when I’m properly hydrated.

Staying hydrated is such a tremendously important topic that I am challenging you to pay extra attention to your water (not tea, soda or coffee) consumption, especially in this scorching summer heat. I promise you will be doing your body a huge favor! As a reminder, here are the proven benefits of water and adequate hydration:

  1. Weight loss
  2. Healthy skin
  3. Fights infection
  4. Rids body of toxins
  5. Heart healthy
  6. Reduces joint pain and arthritis
  7. Boosts Energy
  8. Prevent Constipation
  9. Improves Productivity
  10. Helps fight cancer (science is now telling us that cancer cells look for dehydrated cells to live in and spread)

So, let’s start each day with a giant glass of water and don’t forget to drink a LOT of water before, during and after you iGnite. Make sure you get at least the daily recommendation of 1/2 your body weight in ounces, and avoid using the grocery store purchased water bottles, as our landfills are filled with plastic, (which takes 450 to 1000 years to decompose!) and is actually very difficult and costly to recycle. Instead, refill a reusable water bottle with filtered water, and in the event you need a new and fun water bottle to help you drink all of the water, our 32 oz., pba free and wide-mouth water bottles (which means you can actually clean the inside of them!) have arrived! They come in three bright colors: turquoise, purple and clear. If interested, you can check them out and purchase in our online shop, HERE. Cheers to your glass of ice cold water and bottoms up!

We would love to hear how your water drinking is going and how great you feel! Join in the conversation…comment below!


Action Item:
Start each day with a giant glass of water and drink a LOT of water throughout the day as well as before, during and after exercising. Make sure to drink a minimum of half your body weight in ounces of water each day.


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How to Maximize Nature’s Body Benefits

maximize_natures_benefits

by Kathleen Parker

by Kathleen Parker

Given that we are so big on exercising outdoors, here are 4 ways to maximize nature’s benefits:

  1. GET OUTSIDE! People who get outdoors have lower BMI’s (meaning they have less body fat) than those who don’t, according to a report in PLOS One. Getting outdoors also has a strong stabilizing effect on your body clock, which regulates metabolism and energy levels.
  2. MAKE QUICKY JAUNTS ALL DAY: A mere five minutes of being in fresh air can improve your mood and self-esteem, according to a study in Environmental Science and Technology. Your goal is to take a mini blue-sky break 3 to 4 times a day. Just looking at natural landscapes increases activity in the areas of the brain that control happy memories and stress reduction, found researchers from Chonnam University.
  3. LET YOURSELF FEEL CHILLY! As soon as you start to feel the cold, the weight-loss perks of outdoor time kick in!  Temperatures of 63 degrees and lower will both increase activity in brown fat (the “good” calorie-burning kind), and have been linked to reductions in total body fat, according to research from Japan and the Netherlands.
  4. EXERCISE IN FRESH AIR! Nature can motivate! When you exercise outdoors, you tend to work harder and feel more powerful than when you work out inside, a study in Psychology of Sports and Exercise reports. Your immunity gets a boost from outdoor activity, too: walking in wooded areas can even increase the function of cancer-fighting white blood cells, according to research from the Nippon Medical School in Tokyo.

I hope to see you this week, and if not, be sure to get outdoors!

Keep moving,
Kathleen

Source: 
Ketchiff, Mirel. “Live Healthy: Slim, Happy, Calm,” Shape.

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It’s Time to STOP Paying Attention to the Number on the Scale & START Focusing on the Fit of Your Clothes

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STRONG is the new SKINNY.  Why? Well, let’s discuss…

Weight has come up before in class as a topic of discussion (and as we all know, is unfortunately something that we women often talk and think about), so we wanted to be sure to pass along this image and set things straight.  As the picture above shows, this is the difference between 5 pounds of fat and 5 pounds of muscle.  Unbelievable, huh?!

Now you can see that pound for pound, muscle  takes up less space than fat because it is more dense!  It takes up approximately four-fifths as much space as fat, to be exact.  So what does this mean for you?   It means that even if two people are the exact same height and weight, the person with a higher body fat percentage will wear a larger clothing size.

This is why when you lose fat and gain muscle through exercise, strength training, and replacing many carbohydrates with protein (muscle food), you may not drop loads of pounds on the scale, but you WILL become more lean and a fat burning machine (not to mention healthier overall)!  In addition to the less space it takes up, muscle is more metabolically active than fat, meaning it burns more calories when you are at rest than fat does.   The more muscle you have, the more calories you burn — period!  

So don’t get discouraged if you are not seeing big changes on the scale during an exercise routine.   Instead, turn your attention to how your body FEELS and how your CLOTHES FIT and you will see the real, important changes taking place!

And never forget: fat is not your enemy– your body needs it!  For optimal health, the best body fat range for women is 18 to 30 percent. For men, it’s 10 to 25 percent.

So what would you rather have… a physically smaller and more taught body (and not to mention BETTER HEALTH)? Or a physically larger body, less dense tissue and the toxic effects that excessive fat has on the body…but a smaller number on the scale?  For the sake of your health, we hope that you choose the former!

Keep moving, strengthening, and enjoying your new muscles!!

Reference:
http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/#ixzz2cdbC7c1i

The Link Between Weight Loss & Strength Training

Strength Training

by Kathleen Parker

by Kathleen Parker

Happy mid-week!

I just finished reading an article on strength training and weight loss. Why are they so linked?

We all know that restricting your calorie intake drastically will lead to weight loss, but it will also lead to a great slow-down of your metabolism.

Unfortunately, many dietitians and nutritionists do not link the benefits of resistance training to weight loss. “If you have a calorie deficit, you are going to lose weight; if you consume extra calories, you will gain body fat” — While that is true, it is only PART of the picture. Sure you need a calorie deficit to lose weight, but how does your body actually use calories? It is your LEAN BODY MASS–your muscle mass–that burns calories 24/7, allowing you to eat more calories without gaining weight–therefore NOT slowing down your METABOLISM. Strength training will greatly increase the speed of your weight loss effort–in fact, it will DOUBLE the effectiveness of any weight loss program you are on!

Of course, you need to combine that with a good cardiovascular component at the same time–high intensity cardio is best.
Remember, it is the LEAN BODY MASS that is burning calories day in and day out, even when you are doing NOTHING. If you REDUCE that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow. Many people end up at a place where they have lost the body fat and they are lighter on the scale, but it is suddenly so much easier to PUT ON THE BODY FAT. They don’t have the muscle mass they once did, they are not automatically burning calories, and if they overeat just a little bit, they will start packing on the body fat again.

Enjoy the abundance that we have in the way of healthy foods and enjoy life without having to restrict yummy things!!

Get your strength/cardio on!
Keep Moving and Keep the MUSCLE!!

Source:

Mike  Adams, NaturalNews.com

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The Tastier Way to Drink Adequate Water

hydrate

During this time of the year, the cooler weather causes us to not crave as much water as we do in the warmer months. We do, however, usually crave tasty warm drinks such as coffee and coffee mixtures. While they may be temporarily satisfying and give us a quick pick-me-up, they are also dehydrating. So, especially this time of year, we must be sure to hydrate with water! Staying adequately hydrated is one of the best solutions to eliminating mental fog, energy dips and helping with digestion and weight loss. Who doesn’t want that?

So exactly how much water should you drink? Aim to drink half your body weight in ounces of water each day, and more if you exercise. Get bored with plain old water? Here are a couple great alternatives to make it more enjoyable and add additional benefits:

Add Lemon to your Water for a number of healthy benefits

Add a squirt of lemon for not only taste, but also for its antibacterial and antiviral properties, immune-boosting vitamins and minerals, digestive assistance and liver cleansing benefits.

Or, mix up our favorite water substitute “The iGnite Cranberry Cocktail,” found in New York Times Best Seller The Fat Flush Plan. It not only tastes great, but also helps eliminate water retention, cleanses accumulated wastes from the lymphatic system and helps to clean up cellulite.

Mix up the iGnite Cranberry Cocktail
CRANBERRY WATER RECIPE Makes 32 oz.

  • 4 oz Unsweetened 100% Cranberry Juice from Concentrate (found in the juice aisle in most grocery stores)
  • 28 oz Water
  • 1/3 Tsp of liquid Stevia
  • Squirt of lemon for added flavor

Those of us at iGnite swear by this cranberry water — always keep a jug of it in your ‘fridge and you will be amazed at how much more liquid you drink throughout the day.

Try it out & let us know what you think!

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JoAnn’s Journey to Confidence and Better Health

JoAnn Herness

“I’m not really focused on being skinny, just on being my best self.”
-JoAnn Herness

Point To Ponder:
Are you patient enough to give yourself the chance to be the best you you can be?
Action Item:
Love yourself and view health as a lifelong goal and one that allows you to be your best self.

About Neissa

by Neissa Springmann

Last week I received an email that not only blew me away but inspired me as well.  The email was from JoAnn Herness, a five year and predominantly 6:00 a.m. iGnite member (a.k.a. “Monarch) who was referred to iGnite by a very good friend of mine. However, by JoAnn’s first class my friend was no longer iGniting which meant that she knew no one. Obviously, this certainly didn’t intimidate or deter JoAnn from joining us because she’s been iGniting ever since!  In addition, JoAnn has always had a rigorous and busy work schedule that takes her in and out of town. What’s most impressive is despite her travel and having to leave her home by 5:40 a.m. on her iGnite days, she always shows up with a smile and upbeat spirit.

So, about the email…. JoAnn emailed to inform me that over the course of her five years in iGnite she has lost a total of fifty pounds! That’s right, 5-0 pounds and to use her words, “the very best part is that while I would like to lose another fifteen to twenty more pounds, I’m not really focused on being skinny, just on being my best self.”

My quick response to JoAnn’s tremendous goal is EUREKA, AMEN and HALLELUJAH! I am thrilled that JoAnn has lost her weight in a healthy, slow and steady fashion (the best way!), but knowing that her ultimate objective is to be her best self is the absolute BEST thing I could ever read. I admire this mindset because it’s the opposite of what our fast pace and instant gratification society tells us. For example, how many magazines do you see at the grocery store whose covers read “Lose 5 Pounds in Five Days”, “Get Skinny Now” or “Six Moves to a Sexier and Sculpted You”?  The skinny imagery and negative messaging is everywhere. Unfortunately, it’s very easy to believe that being skinny versus living a consistently healthy life is most important. Women come in every shape and size, and there is nothing more beautiful than a confident and healthy woman who truly loves herself and is comfortable in her own skin.

Thank you JoAnn for sharing your inspirational weight loss news, but more than that, thank you for showing us what patience, persistence and loving yourself looks like.

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