Ultimate Health

UFQ Re-Cap & “What’s Next”?

Why the UFQ is NOT a Diet

Part 1: The purpose of the UFQ 30-day challenge is to hit the ‘Re-Set’ button on healthy eating and daily exercise.

As my good friend and UFQ fitness expert, and former Mr. America, Tom Terwilliger, says, “Losing weight (releasing body fat…getting lean) is 80% what you consume (eat). The remaining 20%: Exercise and resistance training (weight lifting) supports losing body fat and promotes a lean body.”

The goal of the UFQ 30-day challenge is to prove to yourself that YOU control your health.

 

Part 2: Maintenance—How NOT to go back to where you were

So you’ve been eating healthy and exercising again for 30 days…and you are seeing results, right? How do you make sure u don’t drift back? Well of course there is the UFQ Maintenance Plan. Keep doing what you’ve done during the UFQ Challenge but add 1-3 “free meals” each week (Kay likes to call them ‘cheat meals’). Remember, 80% of success in this realm is what you eat so eat healthy most of the time but allow an indulgence a couple of times a week. Continue to exercise at least 30-minutes 3x a week. Remember, exercise (both cardio and strength training) burn calories … thus allowing you to eat more! Hmmm, interesting concept!
Monitor your weight (and clothes fit!) weekly and adjust as needed! Simple, huh? One final note…actually a saying… “What you track (monitor) tends to improve!”

Part 3: What If…

As we reach the end of this year’s UFQ 30-day challenge, here are a few ‘What if’s’:

  • What if we used what we’ve learned about healthy eating and exercise to make some lifelong adjustments that keep us on track v. the yo-yo of back and forth.
  • What if, going forward, we were willing track our progress knowing that ‘what gets tracked tends to improve’. Suggestions include a weekly (or by-weekly) weigh-in. If you are ‘off track’, go UFQ for a week. Or use one of the many free apps to track daily food consumption and exercise (MyFitnessPal and LiveStrong come to mind). By honestly recording what you eat, you’ll quickly learn the difference between foods that support your continued good health v. high calorie-low value foods. It’s ok to indulge from time to time but let’s do so with full knowledge.
  • What if we continue to help and support each other towards success and what if we brought others into the circle of support?
  • What if we took some of what we learned here about setting a goal (our vision for our health and physical appearance), developing a plan of action, and executing that plan (adjusting as required) until we get the result we desire … And applied what we learned to other goals for our life…say our finances? Or our relationships?
  • What if YOU were to join me in adding a few ‘What If’s’ of your own?

Understand that we have no limits except those we impose on ourselves. And banning together in a circle of support, we can raise up an entire community!

What’s Next?

Ultimate Fitness Quest 2016

2016 Challenge Results

Ultimate Fitness Quest 2016Ultimate Fitness Quest Final Report:  “Anatomy of a Goal, Revisited”.

Most highly successful people are very goal oriented so I wanted to set a personal goal and have readers follow my progress so they could see one in live practice.  On April 4th, I launched the Ultimate Fitness Quest 30-Day Challenge where I set a goal to lose 15 pounds of body fat in thirty days.  I outlined my ‘action plan’ and posted what I ate and how I exercised each day on Facebook.  Several hundred people joined our group and many launched a fitness quest of their own.  Over the thirty days I lost thirteen pounds and one and a half inches at my waist.  I fell two pounds (and one-half inch) short of my thirty-day goal…so should I consider this a success or a failure?  The answer provides a good lesson in goal setting.  Too often we are too hard on ourselves when setting and measuring results of our goals and my experience is that goals often take longer than you think.  I say I was successful because I made substantial progress towards my goal and I don’t intend to give up.  I’ll keep going until I lose the entire fifteen pounds.  In fact, my success has inspired me to go further and I plan to lose even more body fat while also focusing on gaining muscle and tone.  Whatever your goal is, what is most important is that you have a clear vision of the results you want to achieve; develop and execute an action plan; monitor your progress and make adjustments as dictated by your results; and don’t give up until you reach your pre-determined destination.

Drinking Water is Important

Drinking Water is Important for your Health

The Most Underestimated Nutrient—Water

Drinking enough water is vital to your health and your nutrition plan.  While individual needs vary, a “rule of thumb” is to divide your weight by ‘2’ and that’s the MINIMUM amount of water a sedentary person of that size should drink in ounces each day. Water is easily THE single most important nutrient for our body. We can survive for several weeks without food but only a few days without water. Water aids in cell metabolism, helps remove toxins from our body, and helps to regulate body temperature. Keep a water bottle handy and sip generously throughout your day.

If you are not drinking enough water you can impair every aspect of your physiology.  Dr. Howard Flaks, a bariatric (obesity) specialist in Beverly Hills, California, says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.”

Next to air, water is the most necessary element for our survival, yet it is likely the most underestimated of the essential nutrients. We can live without eating food for several weeks, but we can only survive a few days without water.  The typical adult body is made up of 60 to 70 percent water.  Water provides the body with form and structure, known as turgor; it provides the fluid environment for all cell metabolism, and it regulates the temperature of the body.  Water is essential for elimination, breathing, digestion, and joint lubrication among other things.

Is there a link between Hydration and Hunger?

Studies say yes, thirst can be mistaken for hunger.  There is evidence of a correlation between the thirst and the hunger drives in the brain.  Even in cases of mild to moderate dehydration sugar and food cravings have been observed.  In addition, if you are trying to lose weight drinking adequate amounts of water is essential for efficient fat metabolism.

Not drinking enough water can cause water retention because the body will try to hold onto water to compensate.  Often drinking more water will solve the problem and your body will release the excess water.

Other effects of even mild to moderate dehydration are increased back and joint pain, daytime fatigue, headaches, and a decrease in motor skill abilities, concentration, and memory retention.  Chronic dehydration can even lead to an increased risk for kidney stones and some forms of cancer.

How much water should you drink?

Surprisingly few people know how much water they need to consume on a daily basis for optimal health.  It is estimated that a significant percentage of our population, as much as 40% or more, is chronically dehydrated.

Daily requirements to stay hydrated will vary based on the size of the individual, their activity level, as well as the temperature and humidity of the environment.  The higher the relative humidity or the more moisture that is in the air, the more difficult it is for the body to regulate its temperature during exercise.  You will actually perspire more when the humidity is high.  Consequently, you will need to drink more water to stay hydrated.

A more accurate estimate of daily water requirements would be to drink ½ to ¾ of an ounce of water for each pound of body weight.  The lesser amount would suffice for an inactive person, and the greater amount would be appropriate for someone who is active. So an active 150 pound adult should consume a minimum of 75 ounces of water per day.  Add 16 additional ounces for strenuous activity and another 16 ounces if it is hot and the relative humidity is high.  So this brings the total up to 107 ounces per day!  Divide this amount by the number of hours you are typically awake to find out how much water you should drink each hour since you should consume your water intake through out the day.  In our example, this individual should drink approximately 9 ounces of water each hour they are awake.  Still, this is just a guideline, actual requirements can vary.

The key is to drink water often and throughout your day.  Keep a container of water with you wherever you are. Generally I have a “favorite” water bottle. I do avoid purchasing individual, disposable water bottles. Purchasing water that way is expensive, and all those disposable plastic bottles are not good for the planet, either. I do purchase filtered water by the gallon (in refillable plastic jugs). Then I fill up my favorite water bottle throughout the day.  Make certain you are well hydrated before exercising and remember to drink water during your exercise sessions.  Be sure to re-hydrate when you have finished your exercising.