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 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

Why I Drink a Post Workout Drink

Do you ever get sore muscles or need to know how to get rid of sore muscles? Or maybe you want to know how to prevent soreness after a workout?

I I’ve been drinking the best post-workout recovery drink from Beachbody called Recover after my workouts for about a year now and love it. Not only do both the orange and chocolate taste delicious, but it prevents sore muscles after a workout.

The other day after my workout I didn’t have my post workout drink and within hours my muscles began to get stiff and sore. I knew that one of the benefits was that it decreased muscle soreness, but the other benefit is that it gives your body exactly what it needs to repair your muscles quicker so that you can continue on with your workouts the next day. It’s more than just about being sore it is about making sure your muscles have recovered.

Whatever fitness goals you have, whether you want to prevent sore muscles, get stronger, boost your metabolism or maximize weight loss, drinking Recover, the best muscle recovery supplement, will help you achieve results. If you would like more information on Recover send me an email at: holly.hierman@gmail.com

Portion Control Tip For Nutrition

I have a super fast and simple tip for you today regarding portion control. Have you ever seen these little portion control containers on TV – they’re from the 21 Day Fix.

The cool thing is, they’re just measuring cups that you can use as a portion control tool to help you determine the correct portion sizes you need.

I don’t know if you’ve ever used a portion control diet container before or even needed to utilize something like this for weight loss, but most people I help lose weight need help figuring out how to better measure their food.

How to Lose Baby Weight

Losing weight can be a struggle for any woman. It can be particularly hard to lose weight when you’re a new mom. As a new mom you might experience things like low energy, no time, no patience, a lack of resources, as well as feelings of the baby blues, so to speak. New moms have a hard time losing weight because of a multitude of reasons.

I want to give you hope. I lost 45 lbs after having my first son and I’m about to go for it one more time. After having my second baby, I have 30 lbs to lose. I have a bullet-proof method of getting and keeping the weight off to get back to my pre-baby body.

Here are the four simple and easy to follow; methods I implemented to lose 45 lbs of baby weight:

1) Simple, easy to follow meal plan
2) Quick, workouts that can be done in 20-30 min per day
3) Daily meal replacement shake for accelerated weight loss
4) Online bootcamps for accountability

I’m excited to lose the baby weight this time because I know what to do. This is a proven method to losing weight and maintaining weight loss. Having a baby can be stressful and hard,  but it doesn’t mean that you can’t look and feel amazing about yourself. You don’t need a lot of time to get back to your before baby body. You can look and feel confident. For more information go to www.SlimDownWithHolly.com