It’s the time of year for focusing on fitness, health, and self-improvement.

The renewed enthusiasm for building healthier lifestyles and the surge of motivation is in the air!  Sadly though, over the years I have seen too many people start out the year strong only to find themselves seriously struggling after a month or two. 

Improving your fitness level should be enjoyable, and I am proud to offer a multitude of ways to keep things fun and interesting in FitSouls, my online coaching program.  In fact, I recently sat on a training call with other industry professionals who were floored when they learned that I provide my clients with brand new workouts every single week!  Do the math - that's 4 workouts/week x 50 weeks (I'm giving myself 2 weeks of vacation here😉), and that's about 200 new and different workouts a year!  Boredom is NOT a problem for my clients, ever!

But - building a healthy lifestyle is so much more than just getting great workouts.  That's why my program focuses on 8 core pillars, 1) Faith 2) Workouts 3) Sleep 4) Mindset 5) Work/Life Balance 6) Nutrition 7) Stress, and 8) Hydration. 

So what's the easiest fitness hack I promised you when you decided to open this newsletter? By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.

The easiest fitness hack that you’re not doing is to drink a minimum of 64 ounces of water daily.

Now I know that sounds boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.  

Why is water such a big deal? Here are 3 compelling reasons as to why drinking a minimum of 64 ounces of water a day will help you ...

#1) Water Aids Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste product that slows the process of fat metabolism down.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

Does this make sense? Remember: Drink a minimum of 64 ounces of water each day. And if you can, drink at least HALF of your body weight in ounces per day for optimal success.

I hope that you find this simple fitness hack to be helpful in your quest for a new and improved you this year!  And if you need some extra accountability and a community of women to support you, simply fill out this FORM​ to schedule a free 20-minute consultation with me.

When you’re dehydrated, your body becomes sluggish, tired, and even irritable.

Which means productivity is out the window.

The next time you feel tempted to hit the vending machine for a “pick-me-up” sugar filled snack during the 3pm slump, try chugging a tall glass of water.

You’ll see your energy and mood get the boost it needs to power through the day. So drink up, my friend, drink up!

Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

• 2 pounds chicken tenders
• sea salt and black pepper
• ¼ cup coconut flour
• 3 tablespoons coconut oil, divided
• 1 yellow onion, chopped
• 1 tablespoon garlic, minced
• ¾ cup broth (chicken or bone)
• ¾ cup Apple Cider
• 2 apples, seeded and diced
• 1 tablespoon apple cider vinegar
• 1 tablespoon fresh sage leaves, minced (use the smallest leaves intact as garnish)

Instructions

1. Season the chicken tenders on both sides with salt and pepper. Set 1 Tablespoon of the coconut flour aside, and dredge the chicken through the remaining coconut flour, shaking off the excess.
2. In a 12-inch skillet place 2 Tablespoons of the coconut oil over medium-high heat. Add the chicken and cook until browned, about 7 minutes per side. Transfer the chicken to a plate and tent with foil.
3. Add the remaining 1 Tablespoon of coconut oil to the same skillet over medium-high heat. Add the onions and garlic; cook for 5 minutes. Stir in the remaining 1 Tablespoon of coconut flour and cook for another 2 minutes.
4. Deglaze the skillet with the broth and cider and bring to a boil. Reduce the heat to medium and simmer until it thickens, about 5 minutes.
5. Add the apples, vinegar and sage. Season to taste with salt and pepper. Simmer until the apples soften, about 5 minutes. Add the chicken back to the skillet, and cover with the sauce. Garnish with fresh sage leaves. Enjoy!

Nutritional Analysis

One serving equals: 216 calories, 12g fat, 21g carbohydrate, 12g sugar, 265mg sodium, 3g fiber, and 29g protein.

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