Water: Your Exercise Fuel (#16)

Man drinking water

In life we know that certain functions rely on specific resources: cars need wheels, cellphones need batteries, kites need wind, trains need tracks, peanut butter needs jelly – and humans need water.


If our bodies act as complex machines then water is our “exercise fuel”. 


Not only is drinking water essential for daily exercise and personal development, it also makes up about 65-75% of our bodies. Keeping hydrated helps our body with important functions such as:


  • Regulating body temperature
  • Lubricating joints
  • Aiding in digestion
  • Taking stress off your kidney and liver
  • Carrying nutrients and oxygen to your cells
  • Protecting your tissues, spinal cord and joints
  • Increases Energy & Relieves Fatigue
  • Flushes Out Toxins
  • Increase metabolism


Digestion, stress relief, and alertness are one of the few benefits of drinking water regularly.


If you recall, drinking water is also one of the smarter ways to lose weight. Here are some other drinking tips:


  • Try to consume at least 2 liters each day.
  • Drink a glass before each meal to ensure that you feel more “full” after your meal.
  • Try replacing calorie-filled drinks with water. If it tastes too “boring”, try adding a slice of lemon. The nutrients in lemons also helps to reduce food cravings.
  • Drink it ICE COLD! When we drink cold liquids, our bodies have to work harder to warm these fluids to body temperature. This process burns calories for you!
  • Be sure to remain hydrated when you’re exercising and hitting the gym. This allows you to work out longer and harder, and prevents muscle cramps and fatigue.
  • Use your urine as an intake indicator. It your urine color isn’t close to clear you’re not drinking enough.
  • Herbal teas (decaffeinated) are another beverage to compliment your water intake.


Be sure to remain hydrated when you’re exercising and hitting the gym!


In the realm of health and fitness, our bodies require this “exercise fuel” in order to function efficiently. Therefore, challenge yourself to stay properly hydrated every day of your journey!


Key Takeaways:

  • Water is our “exercise fuel”
  • Try to consume about 2 liters each day
  • Staying hydrated helps prevent cramps and fatigue while working out

Guilt-Free Eating: Weight Loss Hacks! (#15)

Man with healthy food.

How often have you witnessed frustration over weight loss progress?


Most diet plans fail because they’re simply not sustainable, leaving many disappointed. The reason I never promote “dieting” or restriction of any kind is because of the vicious cycle that it creates. Many people feel guilt once they inevitably fail at keeping a strict diet. This guilt, of course, leads to an indulgence on the very food they tried not to eat (ie. comfort eating).


Weight loss isn’t so much about what you eat, it’s about how much you eat.


And the key to knowing how much to eat is by learning when our bodies have become satisfied.



Therefore, in an effort to promote guilt-free eating here are a few “weight loss hacks” on how to eat smarter while still enjoying the foods we all love:


  • Eat slower each meal
  • Drink a glass of water right before each meal
  • Splitting each meal in half (turning 3 meals into 6 smaller meals) helps keep your metabolism going and while keeping you fuller throughout the day
  • Try eating a small bowl of salad with each meal to keep fuller
  • Try drinking at least 2-3 liters of water to help ignite metabolism, proper digestion, and staying full between meals
  • Remember, calories are not just limited to food! To save calories, try substituting soft drinks, juices, and other sugar-filled liquids with water or tea every once in a while
  • There’s a difference between eating to where you’re “full” and eating until you’re satisfied. This can simply be address by listening to your body.
  • Try putting your fork or utensil down after every bite
  • A bag of chips has 1,200 calories and doesn’t fill you up. An apple has 95 calories and fills you up way faster (fiber). Eat the apple, first.
  • BONUS TIP: A friend once recommended eating with your non-dominate hand! Not only is this a fun, quirky challenge but more importantly you’ll feel less inclined to overeat.


Weight loss takes time! Celebrate any and every milestone along your Fitness Journey.


Notice how most of these tips are centered on feeling satisfied after eating. If you currently feel overweight, this means you currently have an opportunity to eat smarter (not stricter!) These eating tips don’t take a ton of effort to keep you feeling satisfied, so why not give it a try?


Commit to eating smarter today and enjoy your food, guilt-free.


Key Takeaways:

  • Many diets fail due to non-sustainable restrictions.
  • Strict diets send people into a vicious cycle of guilt
  • The key to knowing how much to eat is by learning when our bodies have become ‘satisfied’.
  • Focus on stopping when “satisfied” to lose weight

Friday’s “People Like You” Podcast: Corissa “Lulu” Alvarez (Episode #32)

Or Listen/Download:


This Episode is especially for you if you:

  • struggle with weight gain,
  • don’t enjoy exercising,
  • need to “jump start” your fitness,
  • deal with emotional and mental stress



A SPECIAL THANKS: To Corissa for coming on and sharing ways for us to jumpstart our fitness – both mentally and emotionally!

Friday’s “People Like You” Podcast: Daryl Santos (Episode #29)

Or Listen/Download:


This Episode is especially for you if you:

  • need a motivating “push”,
  • want to lose weight,
  • are frustrated along your fitness journey,
  • want to change your eating style



A SPECIAL THANKS: To Daryl for coming on and sharing how he’s overcoming his fitness frustrations! ????*Edit [27:08]: The name of the person Daryl would like to meet and have dinner with is Dale Carnegie, who is the author of the book “How to Win Friends and Influence People


Tips For Getting Back In The Gym

Tips For Getting Back In The Gym are for those who are ready to make a change of direction in the fitness lives! Today’s video provides step-by-step tips for getting back in the gym after taking time off. The first place to start is figuring out the type of person you want to be. These motivation tips for getting back in the gym will equip with lifelong tools along your fitness journey!

Friday’s “People Like You” Podcast: Uyi Aisueni (Episode #24)

Or Listen/Download:



This Episode is especially for you if you:

  • want to lose (and keep off) weight,
  • struggle with bad eating habits,
  • are a busy school student,
  • need more “lifestyle balance”



A SPECIAL THANKS: To Uyi for coming on and sharing about his weight loss journey and how he’s been able to keep it off!

“Why Is It Hard For Me To Lose Weight?”

“Why Is It Hard For Me To Lose Weight” is a question many of us find ourselves asking after failing to lose weight over time. Though there are various reasons why it’s hard to lose weight, today’s video goes over two common mistakes people make when trying to lose weight. Fixing these two common mistakes is the first step in conquering this ongoing battle to lose weight.

Volumetrics Diet Plan

Volumetrics Diet Plan is an extremely simple and sustainable way to eat for weight loss! The best part of the volumetrics diet plan is that it is non-restrictive and can be used anywhere. In today’s video I give you an example of what the volumetrics diet plan looks like while eating as a restaurant.

High Knee Taps Benefits

High Knee Taps Benefits include weight loss, improved cardio endurance, heart rate and much more! Perhaps one of the best high knee taps benefits is that you can perform this exercise from HOME! Today’s video goes over proper form, as well as an alternative, to help you enjoy these high knee taps benefits.


Learn more about body weight exercises: https://dailyfitboost.com/non-weight-exercises-calisthenics/