HOW TO PREVENT AN UNHEALTHY HABITS? EASY!

HOW TO PREVENT UNHEALTHY HABITS? EASY!

MOST IMPORTANTLY, FIND THE PROBLEM!

 From experience, I can tell you that it is nearly impossible to solve a problem that you cannot figure out. It is important that you first identify the problem o you can solve it.

GETTING INTO IT! FIRST THINGS FIRST!

The first thing you want to do when trying to change unhealthy habits is to come up with a plan. There are many temptations especially when it comes to eating. For myself, ice cream and anything with tons of sugar. I believe that everything is up to myself to make a change. It's good to take cheat days to trick your body but if you are trying to get the best results, you must stay on course and turn eating healthy into a lifestyle and not just a temporary thing. Temptations are extremely challenging but like anything else all it takes is a good attitude and maximum effort. Everything you put into it is what you will receive from it.

NEXT? SLEEP, SLEEP, SLEEP!

Sleep is one of the most important things. On the upside it gives you less time to eat and more time to let your body recover. I could tell you first hand that when you are trying to maintain a healthy nutrition while being a student-athlete, it is extremely challenging to get good rest. But, luckily there are gaps in between classes and throughout the entire day to get good rest.

ALWAYS STAY ACTIVE!

One thing I've learned throughout my years of life is that the more active you are, the more healthier you'll feel because your body is moving and functioning and asking to be fed. One of my favorite parts of my day is eating after a grueling workout. I enjoy the burn and eating makes the burn go away. With that being said, it's like a magnificent obsession. Growing up I figured, "Wow, maybe if I train more I'll be able to eat more and that's exactly what I did.

BE AMBITIOUS! SET GOALS AND DESTROY THEM!

Like many things in life, having a healthy nutrition is easy when you have a direction to go to. Set weight goals, max goals in the weight room, rep goals or whatever it may be to make sure you are always in the right direction. one thing I've learned is that when you set goals for things like this, it becomes a habit and you start setting goals for all aspects of life such as nutrition. The could make dieting and getting a healthier functioning body easier. Although it will take days, weeks, months and maybe years to accomplish the end game will always be worth it. There is no better feeling than conquering a journey you have embarked on that is challenging. For myself, I love being challenged and I love the feeling even more when I overcome them and make gains.

FINALLY! EAT, EAT, EAT! HEALTHY OF COURSE!

Do your research and calculations according to your body and eat everything and anything that can help your body become healthy, stay healthy and function healthy. Always remember, one of the best parts of life is eating after a hard day or a grueling workout. Without challenges in life, we wouldn't be able to appreciate these things.

-QUOTE OF THE DAY-

"YOU DON'T WORK, YOU DON'T EAT! YOU DON'T GRIND, YOU DON'T SHINE!" 
- ORIGINAL LOU BOYS

This motto shaped me into a man. It has changed my life forever and I continue to live by this every day of my life. For myself, this has allowed me to turn health into a lifestyle. For everyone it' different. BUT, WHAT'S YOUR REASON?

DAILY NUTRITION NEEDS FOR A HEALTHY BODY

DAILY NUTRITION NEEDS FOR A HEALTHY BODY

1ST : LETS START OFF WITH PROTEIN!

PROTEIN is vital for a healthy functioning body. Protein provides building blocks for the body. Most times when we think of protein, we think of muscles because that's exactly right. Protein feeds muscles. But, when we go further into what contains muscle, every cell including skin and bone contain protein. 16% of an average human body is made up of protein. Hormones and other important substance are composed of protein. It is not used for fuel unless it is needed. Proteins are made up of amino acids which can be made up by the body or may need to come from foods. Luckily, the body can create amino acids for itself throughout the day. 

DAILY PROTEIN NEEDS(ON AVG.)

AVG. MALE - NEEDS 56-91 GRAMS OF PROTEIN

AVG. FEMALE - NEEDS 46-75 GRAMS OF PROTEIN

These numbers are estimations from an average persons scale. OF COURSE, if you are an athlete that is consistently healthy you will need a lot more protein than this.

2ND : LETS GO ONTO CARBOHYDRATES!

CARBOHYDRATES also play a big role in a healthy functioning body. Carbs fuel your body and make a huge impact on the central nervous system and brain. Carbs also protect from disease. Carbs account for 45-65% of the body's daily calories. Another fact, it matter what type of carbs you intake because some are better than others. For example, it is better to reach for whole grains, fiber-rich vegetables and fruits instead of refined grains and other products that have added sugar.

3RD AND MOST IMPORTANTLY : HYDRATION!

HYDRATION is a key factor in life. According to scientist, you can survive off of liquids longer than eating actual food. But, with a combination of PROTEIN, CARBOHYDRATES AND HYDRATION you will have a healthy and properly functioning body. When hydrating, you want to always have water on you at all times. Whenever you feel like you are parched or feeling tired drink water.  

-QUOTE OF THE DAY-

"LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD." - HIPPOCRATES

This basically means that food is what heals and fuels our bodies. We must have the proper nutrition to have a healthy body.

HOW-TO STAY HYDRATED

HOW-TO STAY HYDRATED...

FIRST THINGS FIRST! WATER/LIQUIDS!

One thing I have learned is that in order to be prepared you have to stay prepared from the jump. You always want to keep water on you at all times or at least be around an area that has a water fountain. For myself, you will always usually catch me with a gallon jug of water on me almost all the time. Luckily, here at Southern Utah University there are a lot of water fountains that allow me to get a sip here and there. Also, these water fountains have the bottle filler and a nozzle to fill up any type of water bottle or jug. Gatorade is also good for replenishing the water you lose when you sweat because it is filled with electrolytes. But, here I will show you simple steps to staying hydrated:

HOW-TO STAY HYDRATED IN THE HEAT

SECONDLY, EATING FOODS THAT CONTAIN LARGE AMOUNTS OF LIQUID!

There are lots of foods that contain large amounts of liquid. Watermelon is a great source of hydration because it is 93% water. There are other foods such as Salads, Greens, Berries, Tomatoes, Radishes, Cauliflower, Zucchini, Peppers, Acorn and Butternut Squashes. All of these foods are made up of more than 80% water. Having little snacks like these are always good to have in zip lock bags or in a cooler. Not to mention, they are extremely delicious and refreshing. 

LASTLY, STAY PREPARED AT ALL TIMES!

Being prepared is essential for any aspect in life. Hydration is a key aspect of life because if your body is not properly fueled then you will have troubles functioning properly. Here is a list to remind yourself daily of what to do and things to get ready the night before: 

PREPARE A BOTTLE/JUG OF WATER THE NIGHT BEFORE

I usually get a bottle/jug of water ready the night before I start my week. Then, I put it in the fridge to make sure it'll be cold the next day. 

PREPARE SNACKS SUCH AS WATERMELON/GREENS

As I mentioned earlier, there are many foods that you can eat and will help you hydrate. Packing snacks will not only help you hydrate but give you energy and refresh you throughout the day. 

THINK AHEAD, WHERE/WHAT WILL YOU BE DOING

Knowing where you will be going the next day is very important as well so you know what to pack. If you are going to be in an area that usually has lots of water for you to drink maybe you won't need to pack as much water. And vice versa, if where you are going has a lot of fruits or snacks maybe you won't need to pack as much. It's the little things that matter because they lead up to the bigger things. 

OVERALL! DRINK, DRINK, DRINK/EAT, EAT, EAT!

If you continually stay consistent with hydrating the right way, things will be easier and you will live a better and healthier life. A HEALTHY BODY is a STRONG BODY!

-QUOTE OF THE WEEK-

"OUR BODIES ARE OUR GARDENS AND OUR WILLS ARE OUR GARDENERS." - WILLIAM SHAKESPEARE

This quote means that if we are not willing to take care of our bodies then we are willing to let it die, short and simple.

HOW TO START THE WEEK OFF RIGHT? HYDRATE!

START OF AN AWESOME WEEK!

WHERE SHOULD YOU START? HYDRATION!

Hydration is extremely significant for a college athlete to start the week off right. For myself, I like to start hydrating on Saturday night after games to get a head start on starting the upcoming week off right. Staying hydrated can be the difference between you having a good day and having a great day. According to FamilyDoctor.org, you should drink about 20 ounces of water before becoming physically active and you should drink water during your workouts as well. It is important to drink a lot of water because when you start to sweat, you lose water. If you lose more water than you are taking in, you risk becoming dehydrated. I like to drink water consistently because if I stay ready, I won't have to get ready. Overall, STAY HYDRATED!

HYDRATION IS VITAL
Here(below) is a chart that shows you how much water we are made up of. Also, an equation of how to keep track of how much water you should intake based on your bodyweight. 

THE BODY IS WATER

WHAT WILL HAPPEN IF YOU'RE NOT HYDRATED?

The consequences of not properly hydrating will lead to one thing, being dehydrated. When you've reached this point, your body is saying that you are losing more water than you are taking in which could lead to more severe health problems if it is not treated immediately. If you are feeling dizzy/lightheaded, nauseous, cramps, dry mouth, no sweat during workouts or abnormally fast heartbeats then you may not have hydrated properly throughout the night before and the day of. Some cases of dehydration has lead to more severe health problems such as heatstroke and even death. With that being said, it is important that you pay attention to the color of your urine. The lighter the safer, the darker the more dangerous. In short, ALWAYS AVOID BEING DEHYDRATED!

URINE CHART

HOW TO PREVENT DEHYDRATION? DRINK! DRINK! DRINK!

The simplest way to prevent yourself from becoming hydrated is to simply drink, drink and drink more consistently. A good idea is to also keep a water bottle on you at all times, in hand, in your bag or in your car. As long as there is water near you, you will always remember to drink. Dehydration is no joke and shouldn't be taken lightly. ALWAYS REMEMBER, in order to prevent something you must be prepared for it. 

-QUOTE OF THE WEEK-

"I ALWAYS LOSE A LITTLE WEIGHT ON THE ROAD, SO I CONSTANTLY HAVE TO BE ON TOP OF MY NUTRITION AND HYDRATION." - MATT CAMERON
The meaning of the quote is to always stay ready especially when you'll be in unpredictable situations. Always remember, stay ready so you don't have to get ready.