How Much Water Do You Need?

If you struggle with knowing how much water you need to drink everyday, I have found an easy way to figure it out for you. I am an online health and fitness coach who often struggles in drinking enough water throughout the day.

This is based on each person’s own body weight

With this easy formula, I now have a general idea of how much water I should be drinking on a daily basis.

1. Multiply your body weight by 0.66 – this number is based on the body being 2/3 water. Your answer is the amount in ounces of how much water you should drink daily.
*For example if you weigh 150 pounds 150×0.66 = 99 — which means you should be drinking 99 ounces of water per day.

2. If you are working out you would need to add 12 oz. of water per 30 min. of exercise.

There are many thoughts on how much water you need and this is just a general starting point to maintain a healthy body weight.

If you are looking for an easy thing to start with in losing weight, or feeling sluggish throughout your day, start with this one thing and drink more water. Master the basics and your body will thank you.

How To Be More Productive

I have such an incredible productivity tip for you today. If you want to increase your productivity – you should journal or create your “to do” list the night before. So…when you wake up you hit the ground running, the other thing is your brain works on things while you are sleeping.

I heard this from Shark Tank star Daymond John, who also wrote the book The Power of Broke, he writes down the things that he is working towards or obsessed with, so that his brain can start working on them.

I usually like to watch tv and do mind numbing activities before going to bed and as some of you may know I have been struggling with insomnia lately. I thought to myself maybe this journaling might help, Chalene Johnson also speaks to this and does her “to do” list the night before.

I decided to journal what I was grateful for and then jot down my goals and finally listed the goals I was working on at the time. Starting with what I was grateful for put me in a positive state of mind before tackling my massive to do list. I was able to pull out my top five things that I would focus on the following day for the short time I have to work.

When I got to my desk to work I was able to start working on what I actually needed to get done that day. So often, I would sit down to work and have to spend time figuring out what I wanted to get done, I wasn’t being as productive as I should have been. When I sit down I need to be ready to work. and on this day I hammered through my list.

Figure out what things you need to do daily or monthly to reach your goal. You will definitely get more accomplished if you prepare for your day the night before.

How to Tone Up: One Simple Tip

Simple tip for today on how to tone up is to FOCUS on the muscle group that you are activating in that moment.

Think about the contraction and the range of motion while you are working it. It is scientifically proven that if you focus on the muscle group while you are working it you will increase your results by 25%. This will work with whatever exercise you are doing, whether it is lifting weights, cycling, or even yoga, focus on the muscle group that you are engaging at the time and I assure you it will work to your advantage. Focus on the muscle you are working and make the most of that exercise.

Should You Join A Gym-the Pros and Cons

Thinking about joining a gym? There are pros and cons to joining a gym, and it is up to you to decide why you should join a gym or why you should not join a gym. As many of you know, I have been in the health and fitness industry for many years and am a rep for Beachbody, which is a leader in at home workouts. You might assume I would tell you to workout at home. Personally, I love the gym atmosphere and still teach group fitness classes.

Advantages of Joining a Gym:
*Childcare Available-you get workout done without interruptions at home
*Be part of a Community
*Wide Variety of Exercise Equipment
*Group Fitness Classes

Disadvantages of Joining a Gym:
*Time-More time needed to drive to gym/check in/drive home
*Costly
*Long Term Contract

5 Questions to ask yourself before joining a gym:
1.What does your schedule look like?
2.Do you need a community? Do you feed off energy of other people?
3.What is your goal?
4.What do you like to do? What types of workouts?
5.What can you afford to do long term? Financial? Time?

There are many reasons why you should or should not join a gym. If losing weight is your goal, remember that 80% of your results are based on your nutrition, so I would tell you to focus on that first. I do run online accountability groups and would love to help answer any questions you have regarding nutrition, along with what type of workout would be best for you.

Getting Toddlers to Eat Veggies

I have finally found a way to get my kids their vegetables!! 

I’ve struggled with my son, who is a picky eater, for many years on ways to get him his vegetables. When he began eating real food as a toddler, I could not get him to eat his vegetables so I tried everything including juicing, but I just couldn’t get him to eat his vegetables.

Many of you know I love Shakeology, and sometimes I could get my son to drink a shake, but he doesn’t always like the thickness of it . We also had an amazing pediatrician approved drink called Daily Sunshine that he will drink sometimes, but he doesn’t always seem to like milk.

The idea came to me as I was making my Shakeology one morning.  Knowing I wasn’t going to get all my vegetables in for the day, I added a Power Greens Boost, which is a great way to get all of those green veggies full of all the nutrients your body needs. I decided I was going to try it with my picky eater son.

I decided to sprinkle some of the Power Greens Boost into a sugar free drink after his nap to see if he would notice anything different.  He didn’t even notice and I know he is getting his veggies.

This is super affordable and a great way to make sure your kids are getting their vegetables.  Shoot me a message at holly.hierman@gmail.com

1 Minute Business Tip Purpose

Here is my one minute business tip for you today. What is your purpose, your reason for doing what it is you want to do?

What I do is I specialize in helping people start successful home based businesses. They aren’t always successful when they start, but one thing that does guarantee success is a well defined HUGE why. Your reasons for starting that business and continuing with it need to be GINORMOUS.

1 Minute Business Tip Master Your Morning

My one minute business tip on how to master your mornings is to wake up early and figure out the best morning routine for success.

My daily morning routine is to get up super early and get the things I need done for ME before my kids wake up. I do my personal development, bible study and get in the things that put me in the right mindset to have a positive impact on my family and my team.

Get the things done that you know need done before the interruptions of the day come into play. When you only work a couple of hours a week, which is how much I work, you really need “focused time” when you sit down in front of the computer.

Wake up early. Even if you aren’t a morning person, try it and begin your day with a positive mindset.  It will carry you throughout your day.