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I just discovered this on Sunday.

Here’s how you can increase your water intake and not even notice.

But first…

 What’s so important about getting enough water, anyway?

Our bodies are made up of 60 – 80% water (sources differed on this number.) Water is necessary for your body to function properly. Water acts as a thermostat regulating the bodies temperature, is a lubricant for the body, and contributes to all your bodily functions (even fat loss.) Without the proper amount of water, fat would not metabolize efficiently. Now, when fat loss is our goal, wouldn’t you want your body to burn fat as efficiently as possible, especially when it only takes a few more glasses of water per day?

I read that with only a 5% drop in water in your body you may have a 20-30% reduction in performance. Wow, I don’t know about you, but I can’t afford that. What about the decrease in cognitive skills as the body dehydrates? The ability to do simple math is greatly impaired.

How much do I have to drink?

Find out how much water your body needs with this water calculator.

Now, here is what I discovered…

Usually I try to get some work done around the house on Sundays. So, my wife and I come up with a list of needs and priorities, and then 3…2…1…GO!

This Sunday that just passed I was jamming through my list, however, I was feeling I was getting dehydrated, which is a good signal that I already was… oops. So I decided I would play a little game.

Every time I finished something on the list I would check it off and then have a glass of water. Bingo! It was refreshing, better than a food reward (I have done that before too, that doesn’t make you any stronger or faster by the way) and I could think clearer, and I felt revitalized for the next task on my list.

Well, that allowed me to quite easily increase my water intake that morning by about 5 glasses. That’s how many things were on my list. Hey I only had about an hour and a half before my son woke from his nap.

One way this strategy can be used is if you get a lot of phone calls during the day. For example, in an office setting, every time you get off the phone take a sip of water. Give it a try.

Stay hydrated, focused, and healthy with water.

See you under the bar!

-          Anthony

PS: Comment below on ways you have discovered to stay hydrated throughout the day.

The 100 Push up Challenge has begun!

Initial push-up testing ALL THIS WEEK, call me if you are interested!

For six weeks, starting in January, we are all going to progress to completing 100 push ups straight! The initial testing will take place during the week of Jan. 8th. This is a fun skill development game that will culminate into a final test in the first week of March. Prizes will be awarded. This is a great time to invite family and friends to start this challenge with you. Have them call me to find out how to get started.

The Paleo Pot Luck is back, and now every third Friday of the month!
Bring a friend, bring a recipe…bring your friend’s recipe. The Paleo Pot luck is a fun social time to share Paleo recipes that have been successful for you or a recipe you just want to try out on the rest of us. There is no fee and no WOD. Come with family and friends for dinner, whether you have a dish or not. All are welcome! Call me so I know to expect you.

The Paleo Pot Luck will be at CrossFit GPS, 40 Lake St. Monroe, NY. at 7:30 pm on Friday, January 20th. I can be reached at 845-913-8048.

Thank you all for contributing to the success of 2011!

See you under the bar!

- Anthony Figueroa

The elephant in the room may be our greatest strategy for a successful change in the way we eat. Let me tell you why. My wife and I just discovered that talking about our goals, successes, and immediate concerns we are able to support each other’s personal goals.

One scenario this past week; my wife prepares to sit in her office to do some work, and then she comes into the living room to share with me that in the past she would have had a small unhealthy snack before starting to work, and that she knows this would be unwise right now. She continued to determine that it would be the perfect time for her to have lunch considering we had breakfast about three hours ago.

I said, great! Let’s have lunch together, and then you can go back to work. Together we prepared our lunch from the leftovers from the previous night’s dinner; last night’s stuffed chicken and vegetables, we added oranges and walnuts. She had water. I drank coffee. Within fifteen minutes we had made our lunch and ate it.

Before going back to her office, my wife and I were well fed, in good spirits, and thanked each other for the help. I felt very successful with the choices we made, and I know she did too. That’s one for us, and zero for the elephant. TIP: Celebrate every success with each other.

Here are 4 ways you can identify an elephant.

1. During those times when you and/or your spouse are eating something that you both know is not healthy or an appropriate serving size. There is an Elephant in the room!
2. When you and/or your spouse is going for a seconds making the serving for that meal too much. There is an Elephant among you!
3. When you and /or your spouse is having a particularly stress filled day and you begin to mindlessly eat comfort food. There is an Elephant in the room!
4. When you and/or your spouse associate food with a particular event, and then mindlessly indulge, without considering if you are hungry. For example in the past my wife and I would enjoy Dunkin Donuts’ munchkins on long car rides. It actually hurts the first few times you make the choice not to have them during a trip. There is an Elephant nearby!

Here are some tips on how you can make friends with your elephants.

Say hello. Acknowledge the presence of the Elephant in the room to yourself and to your spouse. Sit down together and describe the Elephant to each other. Note; you each may have a different description of what the Elephant looks like. Schedule a time and a place to have this description session. For example, “I would like to discuss my exercise and performance goals with you and how that looks with the way I’m eating. May we talk on Thursday at 8:00 pm of this week?”

Now both of you can prepare and have a thoughtful discussion.

Build speed bumps? My wife and I give each other speed bumps. These are inconspicuous respectful phrases that give the other person the opportunity to reconsider the choice they are about to make. For example, “Will eating that right now make you run faster? Is that really what you want to eat?”

Give your spouse permission to give respectful constructive criticism. This permission is all discussed and agreed upon before the actual situation occurs.

Create an environment, preferably at home where there is no opportunity to make a wrong choice. My wife and I buy, cook and store the foods that we have determined to be successful for us. I can always throw together a balanced meal or snack in a pinch with what I find in the refrigerator.

Never, ever criticize your spouse for a poor food choice or moment of weakness. Instead, ask, “In an ideal situation what would you have chosen to eat? Is there anything I can do to make that choice easier for you next time?” It may be as simple as initiating a “speed bump” or making changes to the environment.

I will do anything to create the right environment for my wife’s success…even change my son’s poopy diaper…eewww.

Remember, the Elephant is your friend! With the right relationship he can even be an asset to your success. Maybe he is just shy, standing in the corner not saying anything. Take the initiative to speak to the Elephant in the room with no other expectation other than to understand.

See you under the bar!

-          Anthony

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*Remember, Paleo Pot Luck on Friday Jan. 20th at 7:30pm. Invite family and friends for dinner, no fee. Call Anthony for details 845-913-8048.

“When is the right time?”

When is the right time to offer a promotion, buy ad space in a newspaper, or add a new service?

I hear the same questions echoed in our communities regarding exercise.

When IS the right time to start…?

Well, let’s ask ourselves, when do we start living?

When do we start taking responsibility for our health? When is the right time to get an education, start a career, or start a family?

In my life I have come by enough people to make an observation. No one lives life the same or approaches the journey like any other. I know people who are successful entrepreneurs, successful employees for large corporations, and homemakers. Everyone arrived to their present success through different means, ages and difficulties.

In the case of my father, who came to the United States when he was 19 years old from Colombia. He knew very little English. He got drafted into the Army for two years, and then after a few jobs started in the mail room of a company and retired from that same company 38 years later responsible for a data center. By the way, all while getting married and raising three children with my amazing Mother.

I have two beautiful sisters. One got married in her 20’s and runs a successful house hold with a husband who works his butt off and three amazing children. My younger sister, now in her 20’s, is finishing college to become a teacher. She is also an exceptional baker and a great cook!

My first career and course of study was as a graphic designer, and then a personal fitness coach. I have a beautiful wife and little baby, and I was blessed with both of them in my 30’s.

Why do we do what we do, when we do it? Only you can answer that. However, I have observed in most endeavors we come to a point where we care. When we care, we become passionate, and determined. At what point will we care about our personal health? What is the tipping point? When we can’t pick up our children or grandchildren? When our doctor gives us the results?

When is the right time to be sick?

Is it wise to neglect our body right now? Will we have more time in our 40’s, 50s’ or 60’s to have a debilitating disease. Wouldn’t you agree it will be more difficult to improve our health when the habits and live style isn’t already in place…or when they can’t be reversed?

Does a NASCAR driver neglect the repair of his car to win a race? Does a horse racer neglect the health of his horse and expect to win a trophy? Why do we fool ourselves into thinking we can run the race of life in a broken body? It’s irrational, really!

How early is too early to become healthy?

In all these observations I have concluded that everyone has to care enough about themselves to make a change.

If you aren’t happy with your body, performance, or your doctor is bugging you about the numbers, I can help you. I have been blessed with a passion for fitness and serving people. I care about your health, weight management and fitness goals!

There is only one resolution worth anything, care about ourselves enough to make lasting positive changes to our life while inspiring those around us to do the same.

See you under the bar.

- Anthony

Call me and I will help you get started today, I can be reached at 845-913-8048.

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..and then

Three Rounds
Run
25 Burpees

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*We are closed on December 24th.
Have a Merry Christmas!

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