5 Benefits of Drinking Water During Exercise

Often people forget to drink water while exercising – even those avid gym-goers. You’re sweating, exerting tons of energy at the gym and an hour passes without even a sip. This is one of the leading causes of kidney stones. In the past 40 years, the amount of people with kidney stones has nearly doubled. One of the easiest ways to prevent kidney stones is to drink water while exercising.

5 Benefits of Drinking Water During Exercise

What most people don’t realize is we lose several cups of water everyday through breathing, urination, and exercise. With the loss of water from these daily activities, it is important to replenish your body with water.

If you experiencing any of the following symptoms, you likely have limited water intake:

  • Coughs
  • Bronchitis
  • Dry skin
  • Acne
  • Nose bleeds
  • Urinary tract infections
  • Constant sneezing
  • Sinus pressure
  • Headaches
  • Kidney stones

woman in fitness gym drink water

To be proactive in preventing the above symptoms, it is important to drink water, especially when you exercise. To help stay on top of consuming water while working out, make sure you have the best water bottles for the gym. Below are five benefits of drinking water while exercising:

  • Drinking water with lemon has almost become a trend – however, there are benefits to adding lemon to your water. Due to a lemons high concentration of citrate, this naturally inhibits kidney stone formation. A second option is drinking lemonade.
  • You know that first sip of ice cold water? That actually gives you a metabolism boost. When your body works out and becomes warm, the cold water will speed up your metabolism and burn extra calories.
  • Drinking water helps your heart. Your heart works hard to pump blood throughout your body, and drinking water helps your heart so it does not have to work as hard.
  • When you are not drinking enough water, your skin will form wrinkles. Water will improve your skin and flush out impurities.
  • Water helps with digestion. When you are dehydrated, your body will absorb water, leaving your colon dry.


When you are knowledgeable on the benefits of drinking water, you make it more of a priority. Moral of the story is: drink water while exercising.

Tips To Stay Cool During A Summer Run

Running in the heat may not be for everybody. But those who have tried and loved it have returned running the same paths, even exploring unknown territories to keep fit, have fun, even to compete. As they had trailed many times during the skin-wilting rays of the sun, they do understand the important role that proper hydration plays when running during warmer climates. If you plan to run for whatever reason, you should bring the best water bottle for running to stay hydrated and fit while on the track.

bottle running

It’s difficult to keep up to your normal pace if your body has slowly succumbed to dehydration. Even a habitual morning run can turn out to be a frustrating undertaking if you fail to hydrate properly even before you head out for the road to start your run.

Exploring the outdoors is a practical way to stay healthy and enjoy the natural beauty around you while you take some time out with your family and friends. You can always head out with confidence if you take some time to read through these tips to stay cool during a summer run.

  1. Run in early the morning. During the early part of the day, the air is still cold, so if you set out to run during the early morning, you won’t sweat as much if you head out during the middle or latter part of the day. If you do this regularly, your body will soon acclimate and learn to cool down properly.
  2. Run whenever. There are people that don’t just feel like running during the early hours of the day when they still feel tight in their muscles, still have other things to do whether at work or at home or maybe, running in the morning is just not their thing. The good thing is there is no best time to run. You can just run whenever you feel you are at your best. Remember, however, to get the most benefit from your effort your body needs to be the top shape as well and you are not just relying on your intense desire to get out and run outside.
  3. Top up properly. Hydration plays a crucial role in whatever you are doing. That means you’ll need more fluids when you are sweating a lot as you run. But hydration should not begin and end only when you start to run. Experts from the American College of Sports Medicine advocates active hydration before, during, and after an activity. They recommend that athletes should drink enough fluid to balance fluid losses.

On this note, anyone who intends to engage in high-intensity activity should hydrate and consume 400–600 ml or 14–22 oz of fluid two hours before training. During the activity, drink 150–350 ml (6–12 oz) of fluid every 15–20 min. This will be dependent on your hydration requirement. You can easily do this with an app that will remind or notify you when it’s time to get that next sip. Remember that you should not wait to drink until you are thirsty as thirst only indicates that your body has already lost about 2-3% of its body weight. That means you are already dehydrated by the time that you feel thirsty.

Once you are done with the activity, you still need to consume enough fluids to replace the fluids that you have lost during exercise. The ACSM recommends drinking at least 450–675 mL or 16–24 oz of fluids for every pound (0.5 kg) of body weight lost.

  1. Acclimate with care. Don’t force your body to instantly adjust to the surrounding temperature. Go slowly at first until you have observed that you are breathing normally and are cooling down better and quicker. You can just pick up your pace once your body has acclimatized properly.
  2. Go light and loose. Running will make you sweat a lot. You’ll sweat even more if you are not wearing the appropriate running gear. Remember to wear light and loose-fitting clothes that are made with materials that are moisture wicking. You may also need to wear other accessories like a hat or sunglasses to limit your skin’s exposure to the sun.
  3. Screen it out. Wear sunscreen before you head out. Make sure that you use a full-spectrum sunscreen as it protects against both UVA (I and II) as well as UVB rays. Apply a generous amount on your skin. If you plan to run for an hour or so, a single application of the sunscreen will just be enough.
  4. Join a running program. You’ll learn and improve as you run with like-minded individuals. It’s also more fun when you run with other runners. Just like any other individuals of the same pursuit, runners stick together.
  5. Keep your head cool. You lose more body heat through your head during warmer days, so if you will accessorize and wear a hat, wear a loose-fitting hat or one that is made with a breathable material.
  6. Go slowly. You may get too excited in going about your scheduled run, but going too fast too early may just cause your body to overheat too soon. Start slowly and just pick up your pace once your body has adjusted to the surrounding temperature.
  7. Head for water. Running where there is a body of water is cooler and will make you feel more relaxed, so if you have the chance to find the location for your next run, make sure to have a route near a body of water.
  8. Run fountain to fountain. As you prepare your route, check a map for possible sources of water like schools, city parks, convenience stores, and so on, so you can easily get your fill of water while you go to your route.
  9. Bring your own reusable water bottle. You can easily sip when it is necessary if you have the best water bottle for running. Find one that will provide the best features so you can use your water bottle longer.
  10. Listen to your body. Though body signals like thirst may be taken as something else, you should never disregard what you feel or whatever signal that your body is sending or you may end up dehydrated.
  11. Water may not be enough. Of all the fluids that you can possibly drink, water is still the best. However, you may need more than just water since you not only lose fluids when you engage in a high-intense activity but essential electrolytes (sodium, potassium, calcium, bicarbonate, and so on). In that sense, you will also need to consume foods and drinks that provide the much-needed electrolytes.
  12. If the sun won’t let you don’t. You still have other places to go to if the sun is really hot and won’t allow you to run outside. If you still think that there is nothing like running in natural terrain, then you can just use the time to regain your strength while planning your next run.

Again, you can stay cool even when it’s hot and you want to run in the heat. Keep these tips in mind.


How One Woman Decreased Her Back Pain.

How One Woman Decreased Her Back Pain.

back pain
It is reported that 85% of all people have back pain at some time in their life. It is the
most frequent cause of limiting activities in people younger than 45 years old. Low back
pain can be caused by many different factors, including overuse or strenuous activity,
trauma, or degeneration (often caused by stresses on the muscles and ligaments that
support the spine).
There are many things you can do to help prevent low back pain such as practicing
correct lifting techniques, exercising regularly, maintaining a healthy weight and
reducing emotional stress. However, sometimes those preventative techniques do not
provide much relief to clients that already have low back pain. Muscle Activation
Technique has provided much relief to my clients who have muscular low back pain.
How does MAT work? Here is a recent blog from one of my clients who came to me
with back pain after a car accident:
OC SQUEEZE BLOG Posted Oct 26 2006 by Zeena
I’ve been trying out a new technique to help with my post car accident
back pain that I really need to share. It’s a fantastic new approach to
fixing muscular imbalance problems called “Muscle Activation
Technique”, or MAT.
My MAT technician is Kristin Menapace, a fitness instructor who is now
certified in the technique. She is incredibly knowledgeable and passionate
about the benefits of MAT and how it can help both athletes and common
folk alike. She starts with some basic range of motion testing, where she
lifts my legs and checks out my external and internal rotation. After a
thorough analysis, she begins to test the muscles along my spine by
pushing on me in different directions while asking me to resist her push.
I’m able to resist her sometimes, but at other times it’s like the muscle
doesn’t exist.
Once a “weak” muscle is isolated, Kristin then begins a short (two minute)
palpitation of the insertion and origin of the muscle, aiming to get the
motor neurons to fire. Then she makes me do a series of 2-3 short, light
isometric exercises, again with the goal of getting the muscle to activate.
Then she re-tests, and to my surprise it’s much stronger!
Kristin continues to work along my spine, since this is where my pain in
located. The idea is that by making all of the proper muscles work together
in harmony, the muscles that were overcompensating in the past (and
maybe causing pain) will be able to relax a little. After one treatment I
already felt better, and after two treatments I was dancing again like I had
never danced before!
The price of a session with a MAT practitioner can range in the area of a
massage therapist, but unlike massage the goal of MAT is to do a few
sessions, assign some homework, fix some weak muscles and send you on
your way feeling better!

Do You Have Muscular Compensations That Could Lead To Pain And Injury?

A study by the Centers for Disease Control and Prevention found that sudden sports
trauma lands 4.3 million Americans in the emergency room each year (most of them male)
and the Institute for Preventative Sports Medicine states that sports injuries are one of the
most under-recognized problems in U.S. health care.

As a result of these injuries a number of problems can arise:

Weight gain

Someone with a back injury is estimated to gain 36 pounds over a
two-year period.

Rapid deconditioning

The human body was built for motion and when a sports
injury requires even temporary immobilization, deconditioning can proceed at an
alarming pace.

Muscular compensations

Someone with muscular imbalances caused by a sports-related injury may find that, over time, their pain and discomfort increases.
It is important to recognize the signs of muscular compensations from sports-related

How do you know if you might have muscular compensations taking place?

  • Your muscle feels tight even when you are not working out (i.e. chronically tight
    hamstrings or lower back muscles).
  •  Your range of motion on one side of your body is much greater then the other.
    For example you can side bend to the right much easier with a greater range of
    motion than to the left.
  • You are doing an exercise and it feels like an entirely different muscle or muscles
    are doing all the work. For example you are doing a squat and all you feel is your
    lower back muscles.
  • You are well-hydrated and as you are working out you feel your muscles
    beginning to cramp. Muscle cramping can be a sign of muscular weakness. I
    worked recently with the catcher for the Chicago Cubs. When testing one of his
    rotator cuff muscles he experienced some muscular cramping. After treating this
    muscle and retesting the muscle the cramping was completely gone.
  • You are walking down the stairs and see that you are favoring one side over the
    other. Most people experience injury in the eccentric phase of the activity like
    walking down the stairs. Typically they will feel their hips and knees on one side
    much more than the other.
  • You are driving and have to turn your whole body instead of just your neck as you
    pull out of a parking spot.

If any of these sound like symptoms you experience, you may have muscular
compensations and muscular imbalances taking place. Muscle Activation Technique is a
noninvasive, biomechanically-based therapy that corrects muscular imbalances by using a
range of motion assessment designed to allow practitioners to check their work by
correlating limitations in range of motion to muscle weakness. Once a limitation of range
of motion is identified, then particular muscles that move the joint into that position will
be evaluated in order to determine if they are in proper neurological input.
There are two types of treatments that are simple and effective to improve neurological
connections to the muscle and restore balance: they include precision manual therapy
where a cross friction pressure is placed on both ends of the muscle to stimulate the
communication between the muscle and the central nervous system, and a program of
light isometric exercises that can be done in the comfort of the client’s home or in the
gym before working out. Muscle Activation Technique is the missing link that can get
you back into action from sports-related injuries resulting in muscular compensations.

A New Approach To Treating Muscular Pain.

A New Approach To Treating Muscular Pain.
The traditional medical community does not specialize in muscle pain. There is little
research devoted to it and very few doctors who specialize in it. More and more people,
however, are experiencing everything from back pain to shoulder pain to neck and even
finger and foot pain.
Now there is a revolutionary new process for correcting muscular imbalances in the body.
It has dramatically improved functional capabilities in all age groups, along with
elevating sports performance and career longevity in athletes. This biomechanical-based
therapy is called Muscle Activation Techniques (MAT)™. This innovative treatment
was developed by Greg Rosokpf, who has his Masters in Exercise Physiology and is the
Biomechanics Consultant for various professional sports teams, including the Denver
Broncos and Utah Jazz.
MAT is designed to eliminate the muscle and joint pain by correcting your body
alignment. No matter what type of exercise – golf, tennis, or just walking down your
stairs – MAT addresses the weak links in your muscular system and thereby allows your
body to function more efficiently while minimizing pain.
Conventional forms of therapy suggest that we should stretch our tight and aching
muscles to help relieve our muscular pain. These forms of therapy recognize muscle
tightness as the primary factor that leads to pain and/or injury. Recent research, however,
suggests that stretching might, in fact, cause more problems than it solves. In the recent
article, “No Bending Or Twisting” (U.S. News and World Report, 6/21/04) researchers
found that increased flexibility in women may be to blame for the increase in knee, ankle
and other soft tissue injuries that women incur far more than men. Flexibility might even
help explain why women are up to ten times as likely as men to tear the anterior cruciate
ligament in their knees, and four times as likely to have serious ankle sprains. MAT
looks at muscle weakness, rather than muscle tightness as the cause of limitations in
range of motion. Muscle tightness is not only secondary, but it is the end product of
reciprocal muscle weakness.. When our body recognizes instability (muscle weakness) it
is designed to protect itself and sends messages to surrounding muscles to tighten up in
an attempt to support and protect the joint. A good example of this is when we walk
across ice. What does our body do? It tightens to give us a sense of stability and protect
itself from injury.
Researchers from the Centers for Disease Control and Prevention found only six studies
designed to isolate the effects of stretching and none showed a link between stretching
more and getting hurt less. Researcher Stacy Ingraham of the University of MinnesotaTwin
Cities says, “More pliable muscles might cause more injuries than they prevent,
especially if you stretch before you exercise.” Jay Blahnik, author of Full-Body
Flexibility, says that one study showed that marathon runners who stretched had a higher
rate of injuries than those that didn’t. So why is stretching our tight muscles possibly hurting more than helping us? Stretching
muscle fibers makes them less stable through their newfound range of motion. With
mobility we must have stability for injury and pain not to occur. Combining a unique
muscle therapy and range of motion analysis, MAT restores your body’s alignment as
well as allowing for pain-free movement and higher performance levels by using a
systematic evaluation procedure of checks and balances correlating limitations in range
of motion to muscle weakness. MAT treats weak muscles with manual palpation and
isometric exercises in order to address the instability. In turn, the protective contractions
diminish, which typically results in an increase in stability through the range of motion.
The results are typically long lasting and can be followed up with home isometric
exercises. Increasing mobility combined with joint stability is fundamental to the MAT
program and it the foundation to improving people’s ability to function. It is the missing
link in many therapy and exercise procedures.
Kristin Menapace, M.S., MAT Specialist, A.C.E., Licensed Wellness Coach, is a Health
and Wellness Professional. She has helped many of her clients achieve their health and
wellness goals. She can be contacted directly at 949-554-8054 or Kristin@musclemotion.com

Decreasing Carpel Tunnel Pain Naturally

If you are finding that when you are at your computer typing away you experience pain
or discomfort in your hands, wrist, and shoulders, you are not alone. You, like many,
could be experiencing symptoms of Carpel Tunnel Syndrome. Carpel Tunnel Syndrome
results in the highest number of days lost among all work-related injuries. How many
days? Almost half of all Carpel Tunnel Syndrome cases result in 31 days or more of work
loss. What’s even more surprising is that surgery for Carpel Tunnel Syndrome is the
second most common type of surgery in the United States. It was also found that the
failure rate of CTS surgery after one year was 72.6%.

What can you begin to do if you are experiencing Carpel Tunnel Syndrome symptoms?

Implementing small changes can make a big difference. Examine your office
environment and evaluate your ergonomics:

Mind your posture at the computer

Keep your eyes level with the screen.
Ideally your screen should be two feet away from you and the top of your
document should be at eye level. Set up your keyboard so that it is flat or slightly

Limit use of mouse

Hold mouse without bending wrist. Keep mouse as close
to the keyboard as possible and move it with your arm, not wrist. Wrists should
not bend side to side. Hold the mouse lightly, don’t grip it hard or squeeze it.
When typing it is recommended not to let your wrist rest on anything.

Take short breaks every 15-20 minutes

Taking breaks away from the
computer can be helpful. Pace and plan your computer work.

Keep elbows bent at a 90-degree angle while using your keyboard or writing

Ears, hips and shoulders should line up vertically

Do not slouch in your seat
or hunch over to read the font. Consider enlarging the font size so you don’t need
to strain to see the screen.


There are also many non-surgerical methods to help Carpel Tunnel such as Muscle
Activation Techniques, acupuncture, and supplements such as B6. Researching
alternatives and correcting the cause of the Carpel Tunnel can provide the best long
lasting relief.

Ten Reasons To Drink More Water And Energize Your Life!

We all know that water is essential to our life and wellbeing. Many researchers believe,
however, that up to 80% of our population is dehydrated. Why is this important to know?
Because dehydration has been correlated with many health conditions including:
allergies, hypertension and high blood pressure, Type II diabetes, constipation and
autoimmune diseases. The average 150 lb. adult body is almost 2/3 “water weight.”
Water makes up our blood, muscles, bone and brain. Even a slight decrease in our water
consumption can impact our bodily processes and mental processes as well.

Why should we drink more water?

Here are ten super reasons to hydrate daily:

Water improves your energy.

When your body is hydrated you will naturally have more energy without having to drink caffeinated products such as coffee and

Water keeps your skin healthy

Water makes the skin smoother and helps
decrease the effects of aging.

Water can help you lose weight.

Best of all you don’t need to diet. You will not
eat excessively when you hydrate your system. Sugar cravings will also decrease.
Water helps to metabolize fat.

Water allows for proper digestion.

Water is the main solvent for all foods,
vitamins and minerals. It breaks down food into smaller particles to be digested
and absorbed into our bodies.

Water helps to remove your body’s toxins

Deposits of toxic sediments are
normally stored in the tissue spaces, joints, kidneys, liver, brain, and skin.
Drinking water will help flush these toxins out of your system.

Water can help to reduce headaches and dizziness

Dehydration may be the
cause of headaches and dizziness.

Water helps prevent memory loss as we age

Research has shown that water
can help reduce the risk of Alzheimer’s disease, multiple sclerosis, Parkinson’s
disease and Lou Gehrig’s disease.

 Water can cut cravings of caffeine and alcohol

Water can help fight infections and viruses

It is vital in helping to make the
immune system more efficient.

Without Water…nothing lives!!


Interested in drinking more water but aren’t sure of how much you need? The Institute of
Medicine advises that men consume roughly 3.0 liters (about 13 cups) of water a day and
women consume 2.2 liters (about 9 cups) of total beverages a day. Increase your health
and vitality by drinking more water on a daily basis and your body will thank you.

Five Simple Things You Can Do To Super Charge Your Health!!

Americans are not very healthy. 1500 of us die of cancer every day. One in three women
and one in two men have cancer in their lifetime. Over 500,000 heart attack victims die
in the U.S. every year. 74% of Americans believe they are overweight. Diabetes will
increase by 165% over the next 50 years!
Why are we so unhealthy? There are many reasons. Some include: Lack of exercise;
stressful life style; not drinking enough water, toxins in our air and water, and poor food
choices. What can we do? Here are five simple things you can do on a daily basis to
Super Charge you Health!

“Read Your Labels”

According to a study from Washington State University,
the average American child eats more than 5 lbs. of sugar every week and adults
are close to that as well. Sugar contains no vitamins, minerals, enzymes and fiber.
Check your label before eating and limit your sugar intake to no more than 18-20
grams per meal.

Sleep Well

According to the National Sleep Foundation’s survey on sleep, 40%
of adults are so sleepy during the day that it interferes with their daily activities.
Left untreated sleep disorders are associated with serious medical illnesses such
as high blood pressure, stroke, obesity, poor quality of life, & injury from
accidents. The amount of sleep that we need varies from person to person but on
average it is recommended that you get 8-9 hours on sleep each night.

Eat Your Fruits & Veggies

Fruits and Vegetables contain plant fiber that helps
lower cholesterol, risk of diabetes, and many types of cancer. Fruits and
vegetables contain 1000s of phytochemicals that help fight disease. Doctors
believe that over 70% of degenerative diseases can be prevented by eating 9-13
servings each day.

Get Active!

Make exercise an essential part of your schedule. Pick a favorite
activity (walk, swim, run, join a sport) and start slowly (just 10 minutes a day can
make a difference).

Remember Laughter really is Medicine!

Researchers at University of Maryland found that people who laughed the most were less likely to suffer from
heart disease and that laughter seems to increase antibodies that fight upper
respiratory diseases and other infections. Humor also increases tolerance to pain.
To increase your laughter subscribe to a joke of the day, watch funny movies or
check out your shows of your comedians in your community.


You play a major role in determining the quality of your future. The choice is yours.
Start today and super charge your health!!

Why Sleep is important to your Wellness.

Like many of us sleep seems to be the first thing we give up when we are under time constraints of getting things done for our family, jobs and ourselves. What many of us don’t realize is that sleep is essential for our health & wellness. Sleep is essential to our survival and much more. Studies show that rats deprived of sleep die within two to three weeks, a time frame similar to death due to starvation.

Most adults need between 8 and 9 hours of sleep each night. Lack of adequate sleep can have serious consequences. Some of these include:

Decreases in:
Reaction Times

Increases in:
Memory Lapses
Accidents & Injuries
Behavior Problems
Mood Problems

How can we get more sleep?
1. Exercise regularly. Many sleep experts say exercising 5-6 hours before you go to bed can actually help you sleep.
2. Set a regular bedtime. Going to bed at the same time each night and waking up at the same time every day can also help establish sleep patterns.
3.Relax your mind. Avoid violence or scary movies or tv shows at night before you go to bed.
4. Avoid Caffeine & other stimulants (such as alcohol and nicotine) before you go to sleep.
5. Create the right sleep environment. Studies show that people sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains and turn down the thermostat in your room.

Garlic: It’s a superstar for our health!

Many of us avoid eating garlic when we are with friends and for good reason, but did you know that garlic is one of the most valuable fooods on earth? Here are just some of the the many benefits of Garlic:

1. Lowers Blood pressure.
2. Lowers serum cholesterol levels and aids in digestion.
3. Useful in treating many illnesses and diseases including cancer. It is a ptent immune system protector and natural antibiotic.
4. Effective against fungal infections (such as athlete’s foot, systemic candidiasis and yeast infections.
5. Good for the the heart and colon.

These are just a few of the many benefits. Garlic can be consumed in many ways. Cloves can be baked or roasted. Raw garlic can be added to many foods such as guacamole, or salsa. Garlic can be added to olive or canola oil for cooking or used for sauteing. If you don’t like the smell or taste you can purchase odorless garlic capsules (Kyolic is one brand). So next time your cooking or eating out…don’t forget the Garlic!! It’s a superstar for our health!