It's even more important for older people to stay hydrated. Age can bring a decreased sensitivity to thirst. Moreover, it's sometime harder for those who are feeble to get up and get something to drink. Or sometimes a problem with incontinence creates a hesitancy to drink enough. Those who are aging should make drinking water throughout the day a priority.
As women, many of us are prone to neglecting our own dietary needs. You may feel you’re too busy to eat right, used to putting the needs of your family first, or trying to adhere to an extreme diet that leaves you short on vital nutrients and feeling cranky, hungry, and low on energy. Women’s specific needs are often neglected by dietary research, too. Studies tend to rely on male subjects whose hormone levels are more stable and predictable, thus sometimes making the results irrelevant or even misleading to women’s needs. All this can add up to serious shortfalls in your daily nutrition.
Protein should provide about 15% of a healthy person's daily calories. As a rule of thumb, people of both sexes and any size will do fine with about 60 grams of protein a day. Athletes who have large muscles and work out hard may need 20% more. But even that's not very much; 8 ounces of chicken or 6 ounces of canned tuna, for example, will fit the bill.
Jennifer Ann found her love for fitness 4 years ago through group fitness classes. She has always been passionate about helping others, so becoming a cycle instructor helps fuel that passion. A native of a small northeast Texas town, Jennifer Ann now lives in Bryan with her husband. She works at the Texas A&M Career Center and is a PhD student. When not at the gym or at work, you can find her enjoying a good Netflix binge, spending time with her loved ones, and attending Aggie sporting events! Jennifer is a certified cycling instructor through cycling fusion.
"In December of 2015, I was looking for a new gym home. At that time, I thought I was only looking for two things: one, a place to challenge me physically without blowing my budget each month and two, a safe, loving place I could bring my, then, 14-month-old daughter while I worked out. Within a week of being there, bringing my daughter, and participating in a wide variety of different classes (that I loved, by the way), I had found those two thing but realized something else I had been missing, something MPower had shown me in such a short time: this was the place that would feed my soul. The people there feed my soul. We sweat together. We struggle together. We do life together. We work on nutrition together. We build muscles together. The relationships I have made shoulder to shoulder, kettlebells in hand, sweat pouring from our faces, I’ve met some of the most incredible people. There are no strangers at MPower Fitness. Their building that houses bumper plates, rowers, medicine balls, spin bikes – this place that calls us back every day to endure physical challenges together: it’s home. And, in their childcare room, the room my toddler daughter runs to while not interested in telling me goodbye, is run by sweet, loving caretakers who keep a clean house. The owner, Ashley, Andrew, Allison, Dallas, Brooke, and the rest of MPower’s incredible staff are not only experts in their field who challenge us day in and day out, they have passion for what they do. Their passion beyond fitness is the people. It’s us. And, it’s about helping us be a better version of ourselves. They can see it and they help us see it. That is what greets you at the doors, walking in to MPower Fitness for the first time. It is them and their people that make me feel like I’m home. Almost six months later, I am leaner and stronger than I’ve ever been, but more than that – I am the happiest I’ve ever been, and I attribute much of that to the gift MPower has given me."
The total fat in your daily diet should average no more than 30 percent of your total calories consumed. And saturated fat should be no more than 10 percent of those 30 percent of calories. The amount of fat and saturated fat you eat depends on the foods you select and consume that have fat in them. Consider consulting with a nutrition professional to learn more about how to calculate your fat needs and to not exceed what are healthy amounts. There are many tools available to help you determine how much fat you should consume each day based on your current energy and nutrition needs. Reading food labels is one way to begin to identify where and how much fat is in particular food items.
Although creating financial incentives to lose weight isn't a new idea, now we know cashing in to stay motivated works long-term. In the longest study yet on this topic, Mayo Clinic researchers weighed 100 people monthly for one year, offering half the group $20 per pound lost plus a $20 penalty for every pound gained. Those in the monetary group dropped an average of nine pounds by the end of the year, while non-paid participants shed about two pounds. If you’re ready to gamble away weight, consider sites such as Healthywage, FatBet, or stickK.
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