Drink more Water


The more you exercise, the more important it is to drink the right amount of water before, during, & after your workouts.💪💦
People differ a lot in body size, how much they sweat, the type and amount of exercise they do, and the climate in which they exercise. So “one-glove-fits-all” rule cannot apply.
Dehydration can make it hard to get the most out of your workout, & in extreme situations, can even be dangerous to your health.
🚱Mild dehydration:
1⃣Be a little thirsty
2⃣Feel as if you have to work significantly harder to maintain your performance level
🚱🚱Severe dehydration:
1⃣Lightheadedness
2⃣Uncoordinated
3⃣Muscle cramps
4⃣Symptoms of heat exhaustion, & that can progress to heat stroke, which is potentially fatal & needs medical attention.
The good news👍 is that staying hydrated💦 during exercise really isn’t complicated for most people. If your typical exercise session is around 60 minutes or less, & doesn’t involve vigorous activity outdoors in hot, humid weather😓🚫, you probably don’t need to interrupt your exercise session for a drink unless you prefer to. A healthy, average-sized person can produce as much as 32 oz of sweat during an hour of moderate to vigorous indoor exercise. The goals of fluid intake during exercise is to prevent dehydration from occurring & to not drink in excess of one’s sweating rate.

Why are REST Days Critical?


👍Helps Body Repair itself♻️
👍Replenish your Energy Levels💫
👍Prevent Mental Burnout🚫
👍Build Strength
👍Reduce the Risk of Overuse Injury💥
👍Makes a Happy Person😃
Take your REST Day once a week.✅ Give your body love & attention & know that every single athlete in the history of time does this, too.
Take your day of rest to reflect on how far you’ve already come & acknowledge & be grateful for your body, willpower & dedication.👌

Gym or Group Fitness-What’s the best for you?


There are a lot of options out there when it comes to fitness. From gym memberships, to group fitness, to in-home personal training — making it difficult to choose what best for you.
Here’s a list if Pros & Cons to make choosing how you get fit a little easier.
Group Fitness👫👬👭
✅Pros:
👍More Motivation
👍Accountability Factor
👍Supervision
👍Variety & Fun
👍Diverse Workouts
👍Achieve better fitness results
👍Social
👍Trying different kinds of classes is a great way to find what speaks to you.
👍Cost Effective
❎Cons:
👎Lack of Individual Training
👎Lack of Attention to Form
👎Overtraining Potential
👎The cost of multiple group classes can add up quickly, finding new instructors/classes can take up valuable time.
🌟Tips/Tricks🌟 If you have an instructor or studio you like, ask if they have deals on class passes or single month memberships. It will save you loads off of buying class passes at their normal price!
Gym💪
✅Pros:
👍(Usually) affordable membership, regular hours, and a wide range of equipment to choose from
👍Individual Training available
❎Cons:
👎Locked into membership for several months at a time
👎You’re on your own during workouts
🌟Tips/Tricks🌟 Negotiate with the employee signing you up for membership! Most gyms have wiggle room in their pricing structure to allow for individualized rates. Also, ask if there are any membership specials coming up in the near future (lowered monthly rate, no initiation fees, etc).

Choosing between a gym membership & group classes isn’t an easy decision. If you’re still having trouble deciding, my suggestion is an easy one: Try both!

Is Walking Enough?


When I ask my patients or clients at Fitness Élixir do they exercise? I usually hear the answer,”We walk. That’s it.😊”
Activities like walking🚶, gardening🌷🌿, cleaning house🏡 are called as Exercise lite. Exercise lite has given many people a false sense that a stroll through the neighborhood is all you need to stay healthy. Instead of pushing people to be more active, it’s given them an excuse to do as little as possible.
🚶🚶🚶Does our kind of walking-
❌improve endurance?
❌reduce the risk of heart disease?
❌help in weight loss?
❌improve muscle strength?
NO⁉️ Then why do it❓
✅THE TRUTH? The more exercise you do, & the more vigorous it is, the more you benefit.👌
If walking is your choice of exercise, a brisk walk🏃🏃🏃🏃 is the way to walk. It’s how you’d walk if you were hurrying to catch a bus/train🚇 or to get in from the rain☔️. It’s walking fast enough so that you begin to feel winded.😅💦
If you’re a lounge lizard whose idea of exercise is picking up the remote control, then walking a little every day will make you healthier & increase your odds of living a long life. But don’t think you can shuffle along & call it exercise. Get walking the right way!👉🏃🏃