A Gallon a Day

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We all know the drinking water is so good for you! Here are some awesome benefits to drinking a gallon of water a day!

Your skin will look beautiful. Drinking water helps your skin looks moisturized and glowing it will also help reduce any bloating and puffiness in your skin.

Helps you focus. Drinking enough water can ensure that your brain will have an oxidant oxygen that it needs to function at its optimal level how cool is that!

Removes toxins. You know when you drink a lot of water and you have to frequent the lady’s room well this is actually really good thing you’re reading your body of all kinds of toxins.

Better digestion. Water can seriously improve your body’s ability to break down food and remove discomfort from digestion problems. I come from a family with serious digestion issues and since drinking more water I can’t even tell you how much better I have felt.

With the awesomeness also comes a few cautions that I want to share with you if you choose to take the challenge or the plunge and drink a gallon of water a day

Not consuming enough fluids can lead to dehydration we all know that. Dehydration can be caused by a whole slue of things: excess sweating, fever, diarrhea and vomiting or even diabetes. Common symptoms of dehydration are: nausea, a sore throat, dry mouth loss of appetite for food or fluids and feeling ill.

The polar opposite of dehydration is Water Intoxication

Water Intoxication is rare but it can happen if you drink too much water too quickly. What you need to know: Drinking a gallon of water is absolutely safe if you spread it throughout an entire day but if you consume a gallon of water per hour you are at an increased risk of water intoxication and it can be deadly. Please be careful!! One of the reasons that I created my gallon jug with the times is so that I don’t overdo it.

**Drinking a gallon of water {safely} a day is more than the recommended intake but you will not have any harmful effects on your system if you are not dehydrated.

I’m not drinking a gallon of water a day because I thought it was going to cause a miracle weight-loss. Honestly the main reason that I started doing this is because I am easily susceptible to dehydration and with it getting warmer I don’t want to risk heat exhaustion as well. I don’t want to have dehydration headaches anymore. I don’t want to feel gross and sluggish because I’m dehydrated.

I’m only a few days into “30 days of drinking a gallon of water a day” I can tell you is that my skin seems brighter, I have more energy, Yes! I am peeing quite a bit more but thats totally ok with me and hey it’s getting rid of all kinds of nasty toxins in my body!

Quick and easy tips if you choose to start drinking a gallon of water a day!

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Grab a gallon: find yourself either a gallon jug or do what I did and thoroughly clean and empty milk jug or orange juice jug, whatever you have!

Mark it: on my milk jug I have 9 AM 11 AM 1 PM 3 PM 5 PM 7 PM and 9 PM. This is really help me stay on track

Use a glass: I have been using a tall 24 oz canning jar. I keep my gallon of water in the refrigerator and I fill up my 24 ounce jar put a straw in it I drink that down when it’s empty I refill it and so on until my gallon is gone.

Don’t be too hard on yourself: drinking a gallon of water a day for most people is a pretty big undertaking if you start out and you don’t feel like you can drink an entire gallon don’t push yourself work up to a full gallon.

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10 Day Booty Challenge

 Be sure you follow and subscribe because this series will also include: 10 Day Booty, 10 Day Arms, 10 favorite pre/post workout stretches and more!

booty

Booty Challenge | Day 1

20 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 2

25 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 3

30 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 4

35 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 5

40 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 6

45 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 7

50 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 8

55 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 9

60 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

Booty Challenge | Day 10

65 Reps each

Squats   |   Donkey Kicks   |   Bridge

Walking Lunges   |   Jump Squat

Repeat X1

* * *

How to do the moves:

Squats

Bodyweight_Squat1
  1. Stand tall with your feet shoulder-width apart with arms extended straight out
  2. Lower your body as far as you can go
  3. Slowly push yourself back to the starting position
  4. Repeat

Donkey Kicks

Donkey_kicks1

 

  1. Start on your hands and knees
  2. Keep your core tight and back flat
  3. Raise 1 leg and keeping knee at 90 degrees
  4. Push that leg as high as you can in the air
  5. Lower back down
  6. Repeat

Bridge

Hip_Raise1
  1. Lie face up on the floor with your knees bent and your feet flat on the floor
  2. Raise your hips so your body forms a straight line from your shoulders to your knees
  3. Lower your body back to the starting position
  4. Repeat

Walking Lunges 

Bodyweight_Walking_Lunge1
  1. Step forward with your right leg
  2. Shift your weight to your right foot
  3. Without pausing, step your left leg in front of your right
  4. Repeat

Jump Squat

Jump_Squat1
  1. Stand with your feet wider than hip-width apart, toes pointed slightly out
  2. Press through your heels to jump as high as you can off the ground, swing your arms behind you
  3. Immediately go into the next jumping squat until you have reached the desired reps

Missed the Ab Challenge? No worries here it is!

AB

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner head over and give them some love!}

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10 Day Ab Challenge

Back by Popular demand! Updated slightly from last year’s summer 14 Day challenge. This summer it’s going to be a 10 Day Challenge! Be sure you follow and subscribe because this series will also include: 10 Day Booty, 10 Day Arms, 10 favorite pre/post workout stretches and more! Let’s get this Challenge started…

 

AB

Ab Challenge | Day 1

20 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

20 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 2

25 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

25 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 3

30 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

30 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 4

35 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

35 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 5

40 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

40sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 6

45 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

45 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab Challenge |  Day 7

50 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

50 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 8

55  Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

55 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 9

60 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

1 Min Plank   |   Bicycle Crunches

Repeat X1

* * *

Ab ChallengeDay 10

65 Reps each

Reverse Crunches   |   Russian Twists   |   Heel Touches

1 Min 5 sec Plank   |   Bicycle Crunches

Repeat X1

* * *

How to do the moves:

Reverse Crunches

Reverse_Crunch
  1. Lie flat on your back with legs extended and palms on the floor beside you.
  2. Keep feet together drawing knees towards chest until cabs are parallel to the floor.
  3. Curl hips up off the floor and bring knees to the chest. Continue until knees touch the chest.
  4. Hold for one count and return to the starting position.
  5. Repeat.

Russian Twists

Weighted_Twist1
  1. Lie on your back with knees bent and feet flat.
  2. Hold dumbbell or press hands together at your chest.
  3. Live your shoulders off the floor as if doing a crunch while also raising your heels off the ground.
  4. While holding this position, tighten abs and rotate to the left hold then rotate to the right (this is one rep) return to start.
  5. Hold. Repeat.

Heel Touches

Alternate_Heel_Touchers1
  1. Lie on your back with the knees bent and feet flat. Place feet a little wider than shoulder width apart.
  2. Extend arms to sides of body, palms facing in.
  3. Crunch torso towards the right until you can touch your right heel with your right hand. Exhale, hold for one count. Return to start and repeat on the left side.
  4. Repeat.

Plank

Plank1
  1. Life face down and support upper body with your forearms. Bend elbows to a 90° angle.
  2. Extend legs behind you resting your toes on the floor.
  3. Keep your body straight and tighten your abs and obliques.
  4. Hold.

Bicycle Crunches

Bicycle_Crunches_Air-Bikes
  1. Lie flat on the floor with knees bent and feet flat on the floor.
  2. Fingers laced behind your head and curl up your torso bringing your shoulders off the floor.
  3. With bent knees lift feet off the floor until they are parallel with the floor.
  4. Alternate legs in a peddling motion like riding a bicycle, bringing elbow to opposite knee by crunching to the side.
  5. After each crunch return to the starting position and alternate without pausing.

*All images courtesy of WorkoutLabs AWESOME Exercise Cards {this is an awesome company and owner! Please head over and give them some love!}

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Delicious Whey Protein Powder Recipes

One of the best things about protein powder is all you have to do is add water! But protein shakes can be so much more that “just add water” for years my husband and I have loved protein shakes, pudding, protein balls and other protein packed recipes! Less than 5 minutes after posting “Are you getting your Protein?” I started receiving email after email asking for protein recipes so this post seemed pretty fitting! Here are a few of our faves to date! All my recipes used my favorite  Premier Protein Vanilla Whey Protein Powder

ProteinPowderRecipes15

Green Protein Shake

Frozen Morning Coffee Protein Shake

Quick and Easy Vanilla Whey Protein Pudding

  • 1/2 Scoop  Premier Protein Vanilla Whey Protein Powder {or Chocolate}
  • 1/2 C. Plain Greek yogurt
  • *Optional 1 tsp. splenda, steva or you favorite no calorie sweetener
  • *Optional 1-4 tbsp. Almond Milk for desired consistency
  • Stir to make pudding

Peanut Butter Perfection Protein Shake

Peanut Butter Protein Balls

  • 1 Scoop  Premier Protein Vanilla Whey Protein Powder
  • 1/4 C. Peanut Butter
  • Oatmeal
  • *Optional Flax Seeds or Mini Chocolate Chips
  • Mix together PP and Peanut Butter in a bowl, add Oatmeal until you get a ‘cookie dough’ consistency

Roll into balls place on parchment or wax paper store in fridge {my husband prefers them out of the freezer!}

Carmel & Pretzel Protein Shake

While blending add ice and water until you get your desired consistency.

Protein Packed Oatmeal {or Shake}

  • Cooked Oatmeal
  • 1 Scoop  Premier Protein Vanilla Whey Protein Powder {or Chocolate}
  • Water or Almond milk until you get your desired consistency.
  • Eat as Oatmeal in a bowl or Blend for a tasty Protein Shake
  • *Optional 1 tbsp. Peanut Butter
  • Blend

Pumpkin Pie Protein Shake 

  • 1 Scoop Premier Protein Vanilla Whey Protein Powder
  • Pumpkin Pie filling to taste {1/4 C. at a time}
  • Water or Almond milk & Ice until you get your desired consistency.
  • *Optional pinch Cinnamon and/or Nutmeg
  • *Optional 1 tsp. splenda, steva or you favorite no calorie sweetener
  • Blend

Orange Creamsicle Protein Shake

*Find more recipes in fitness magazines or on Pinterest!

PPR

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