Morning Team,

Over the past few weeks I’ve had a number of clients concede their typical training motivation and consistency.

Yeah yeah, I know it’s been cold, dark and wet......
<blockquote><span style="color: #993366;"><strong>THE TEST</strong> </span>– Could I renew training motivation for Mary, Rick, Ronan, Kathy &amp; Pat, by implementing (via an alarm app) just 2 simple lifestyle friendly and importantly “free” life hacks every day for 3 weeks (21 days).</blockquote>
Could these two daily health hacks renew their training enthusiasm?
<blockquote><strong>Before starting: all 5 clients were,</strong>
• Struggling with their training interests.<a href="http://balancehealthprograms.com.au/wp-content/uploads/lion.png"><img class="alignright wp-image-2539 " src="http://balancehealthprograms.com.au/wp-content/uploads/lion-265x300.png" alt="lion" width="148" height="167" /></a>
• Flat, a little bloated, and felling a little heavy.
• Hungry late at night.
• Unusually short on tolerance.</blockquote>
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<blockquote>
<h5><span style="color: #993366;"><strong>21 Day Case Study</strong></span></h5>
<h5><span style="color: #008080;">1) Every morning – within 1 minute of getting up – drink a glass of water, and</span>
<span style="color: #008080;"> 2) Every day, twice a day, break up the day by going outside and face the sun (permitting) for 2 minutes.</span></h5>
<h5>Wow! high tech stuff! Earth shattering science right!!</h5>
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<strong>Well, research, including my group, have proven two things;</strong>
1) Commitment leads to increased training motivation, increased daily verve, interest in <a href="http://balancehealthprograms.com.au/wp-content/uploads/moon.jpg"><img class="alignright wp-image-2538 " src="http://balancehealthprograms.com.au/wp-content/uploads/moon.jpg" alt="moon" width="116" height="91" /></a>eating clean food, and more tolerance of dickhe@ds! and,
2) Committing (or remembering) is far easier said than done.

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<h5><span style="color: #008080;"><strong>Why H2O on waking?</strong></span></h5>
• It fires up your metabolism. Drinking a large, cool glass of water after you wake up has been shown to fire up your metabolism by a whopping 24% for 90 minutes!
• You’re dehydrated when you wake up. You just went 7-8 hours without drinking any <a href="http://balancehealthprograms.com.au/wp-content/uploads/water.jpg"><img class="alignright wp-image-2537 " src="http://balancehealthprograms.com.au/wp-content/uploads/water.jpg" alt="water" width="240" height="160" /></a>water! Even if your body isn’t telling you that it’s thirsty, it probably is.
<blockquote><span style="color: #008080;">The six of us weighed ourselves every night &amp; morning for 4 days before starting at an average weight loss (it’s fluid right!) of 1.4kg per person over night.</span></blockquote>
• Water helps your body flush out toxins. “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate”. Getting fluids into your body right after your wake up will help your body flush out toxins first thing in the morning.
• Your brain tissue is 75% water. When you’re not properly hydrated, your brain operates on less fuel, and you can feel drained, or experience fatigue or mood fluctuations.
<blockquote><span style="color: #993366;">I know at the 20km mark of the marathon in the Hawaii Ironman, when clearly and unavoidably dehydrated, the brain’s increasing signals of slow stop or give up could likely be attributed to brain dehydration as much as anything else.</span></blockquote>
• You’ll eat less. One study showed that people who drink a glass of water before every meal lost 3kgs over a three-month period, because “it fills up the stomach with a substance that has zero calories”, and people “feel full as a result”. Especially after I’ve eaten a big breakfast, drinking a lot of water in the morning has also helped me avoid the temptation of snacking before lunch.

<a href="http://balancehealthprograms.com.au/wp-content/uploads/worler.jpg"><img class="alignright wp-image-2540 " src="http://balancehealthprograms.com.au/wp-content/uploads/worler-300x200.jpg" alt="worler" width="237" height="158" /></a>
Your body is 72% water, and you don’t have enough water in you when you wake up. Drinking a big glass of water first thing in the morning is a great way to rehydrate, and start kicking ass from the moment you wake up.
As for what type! Yeah yeah, I’m aware there’s likely metals, chlorides etc in our tap water, but hey, we’re talking first world! Takeout excuses!

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<h5><span style="color: #993366;"><strong>Why 2 hits of rays per day?</strong></span></h5>
• <strong>Rays make you happy</strong> - Researchers from the Heart Research Institute in Melbourne found that levels of serotonin—a neurotransmitter that regulates appetite, sleep, memory, and mood—are lower during the winter than the summer.
• The research team noted that the only factor that affected participants’ moods was the <a href="http://balancehealthprograms.com.au/wp-content/uploads/vitd.jpg"><img class="alignright wp-image-2536 " src="http://balancehealthprograms.com.au/wp-content/uploads/vitd.jpg" alt="vitd" width="219" height="164" /></a>amount of sunlight they were exposed to on any given day. More sunlight meant better moods; less sunlight lead to symptoms of depression.
<blockquote><span style="color: #008080;">Sales of Prozac in Fiji &amp; Hawaii are reported to be poor!</span></blockquote>
• Improved Zzzzzz’ds - Sunlight shuts off the body’s production of melatonin, a hormone produced at night that makes you feel drowsy. Constant exposure to sunlight can help your body maintain its circadian rhythm. Your circadian rhythm is a 24-hour cycle that regulates biochemical, physiological, and behavioural processes and makes you feel tired when it’s dark outside.
• Going outside for 2 minutes at the same time every day, preferably in the morning, tells <a href="http://balancehealthprograms.com.au/wp-content/uploads/sun.jpg"><img class="alignright wp-image-2535 " src="http://balancehealthprograms.com.au/wp-content/uploads/sun-300x168.jpg" alt="sun" width="241" height="135" /></a>your body that it’s no longer night time. Sunlight that’s unhindered by sunglasses will reach the brain’s pineal gland more easily and signal it to stop releasing melatonin.
<blockquote>Strengthens your army of defence – Vitamin D strengthens your immune system, leaving you hammering through winter tissue free.</blockquote>
So we know a glass of H2O just upon waking and grabbing a few rays works!

So let’s see how you go over 21 days!
<span style="color: #993366;"><strong>AS FOR OUR TEST </strong></span>– 4/5 clients are well and truly back in the groove. Rick Davis, as a Parramatta supporter, will have to wait until football season finishes before his enthusiasm for life returns.
<blockquote><span style="color: #993366;">See next week’s post – My 10 day <strong><span style="color: #008080;">CTRL ALT DEL</span></strong> reboot program.</span></blockquote>
BP

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